What counts as strength training?
Strength training is any activity that makes the muscles stronger. This can include lifting weights, body weight exercises like pushups and squats, or using exercise bands.
What are the benefits of strength training?
- Lowers risk of injury
- Greater ability to do everyday activities
- Increasing muscle size boosts your metabolism which can make it easier to maintain a healthy weight
- Prevents muscle loss as we age
- Provides benefits to the gut microbiome
- Improves overall quality of life
- Helps manage conditions like heart disease, mental health, low back pain, obesity, and more
How often should you do strength training?
The American Heart Association recommends 2 sessions per week that include all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms).
General tips
- Ask your Doctor. Check with your health care provider before starting any new workout routine.
- Start with a warmup. It could be something simple like walking in place for a few minutes. Or do several repetitions (reps) of the exercise without any weight or resistance.
- Focus on form. Aim for slow controlled movements rather than the number of reps or the weight. This will protect you from injury and make sure you are using the correct muscles for the exercise. Try slowly counting to three while lifting/pushing/pulling and again when returning to the starting position.
- Find a routine. If unsure where to start, try 3 sets of 8-12 reps per exercise. Be sure to rest for 1–2 minutes between sets.
- Listen to your body. The movements should be challenging, but never painful or out of your control. If the exercise is no longer challenging, try adding resistance or reps but stay within your limits. Make sure to maintain good form through all reps.
- Focus on breathing. Breathe out when lifting/pushing/pulling. Then breathe in when you return to the starting position.
- Increase the intensity if ready and able. Shorten an exercise band for additional resistance and difficulty. Wrap your hand an extra time around the band or put two feet on the band instead of one.
- Balance your routine. Be sure to include the other 3 types of exercise into your routine: endurance, balance, and flexibility. Endurance can improve heart health, increase overall fitness, and reduce risk of many diseases. Balance and flexibility can help with everyday activities, offer more freedom of movement, and prevent falling. Often, activities will include multiple types of exercise.
- Keep it interesting. Adding variety to your workouts can also help keep you interested and more likely to stick with your routine.