One of my goals in 2014 was to add more strength training to my workout regimen. Now that I have been consistently lifting for over a year, I can finally see some major gains. Besides the physical changes that have happened, I am noticing a need to increase my weights at a faster rate, recovery is less tedious, and I feel great.
If you aren’t currently strength training on a regular basis, here are a few helpful tips to get you started.
What is strength training?
A flexible and easily modifiable format that can be included under the group exercise, weight lifting, or body weight umbrella that involves the manipulation of number of sets, repetitions, and exercises with the overall goal of muscular hypertrophy (increase in size). Strength training will increase your muscle mass, strength, endurance, metabolism, and bone density.
Why should I strength train?
Promotes weight loss
Reduced stress
Injury prevention
Increased speed and agility
Increased flexibility
Improved posture
Increased self confidence
Lower blood pressure
Prevent disease
Helps you have a higher daily caloric burn
The list is virtually endless. By adding just two strength workouts a week into your regular workout schedule you can see all of these benefits and more. By building more muscle you will increase your mental and physical endurance which will help you more easily endure daily stresses.
How often should I strength train?
According to the American College of Sports Medicine healthy adults should adhere to the following exercise guidelines:
Do moderately intense cardio 30-60 minutes a day, 5 days/week or
vigorously intense cardio 20-60 minutes a day, 3days/week
And
Do 8-12 strength-training exercises, 8-12 repetitions of each exercise 2-3x/wk.
For healthy adults older than 65: Do 10-15 repetitions of each exercise 2-3x/wk
Sample workout plan:
Where can I find strength workouts?
Anywhere online is always a great place to start, just be certain you know how to look for the good ones. You can also hop over to the LGRS workouts page for a multitude of different workouts. Still not finding what you need? Let me know! I’m always glad to help.
Strength training doesn’t have to happen inside of a gym to be effective. You can build muscle with body weight workouts, playground workouts, and home equipment just as easily. The most important part of any strength training regimen is consistency and patience. It takes time to build muscle but if you stick to a plan, you most certainly will see results.
