When you hear “strength training” what does it make you think of? It’s easy to overlook strength training, and feel like we don’t really need it to be healthy. But, the truth is, cardio alone will not help you build a beautiful, strong body.
The benefits of strength or resistance training include:
1. Increasing your lean muscle mass actually increases your metabolism, meaning you burn more calories while working out AND while doing nothing. This means its easier to release weight and excess body fat.
2. Your heart becomes more efficient, which means you’ll have a lower heart rate.
3. Bone density increases giving you stronger bones and reducing your risk of osteoporosis.
4. Tendons and ligaments also become stronger reducing your risk of injury.
5. Strength! You get stronger, you feel better, you feel energized and confident, daily and household tasks become easier.
Resistance training doesn’t have to be done in a gym, and it doesn’t have to be complicated. To add tone to your muscles, you can use light weights (3 to 5 lbs.) or, your own body resistance.
Try this simple routine:
1. Bicep curl and Squat:
Stand with feet shoulder width apart, arms straight down in front of your legs. Grip weights, palms face out.
Bend at the knees keeping your back straight, as if you’re going to sit in a chair. As you bend at your knees, bend your elbows lifting the weights toward your shoulders. Bend knees about 90 degrees, hands should reach your shoulders. Straighten knees, bring hands back down to starting position. Do 12 to 15 repetitions, 3 sets.
2. Rowing Plie:
Stand with feet shoulder width apart, feet slightly turned out. Hold weights, palms face toward you, arms straight. As you bend your knees, keep your back straight, pelvis tilted forward. Bend your elbows bringing the weight up to chest level. Return to standing position, lowering weight. 12 to 15 reps, 3 sets.
3. Lunging shoulder press:
Stand feet together, holding weights at shoulder level palms face in toward your ears. Step one foot out in front of you about 12 inches. Bend at your knees as you raise the weights over your head. Straighten knees, lower weights back to shoulder level. 12 to 15 reps, 3 sets, each leg.
The goal is to spend quality time under tension, not to strain yourself. If you feel strained doing any of these exercises, use lighter weights.
To build muscle, you need to rest just as much as you need the exercise. Your muscles actually get stronger during the recovery. Make sure you leave at least 48 hours between resistance training sessions to allow your muscles to recover.
Doing this routine consistently, and even adding or changing the exercises to your own personal taste, you’ll see results within 2 to 3 weeks.