More Than Muscle
Strength training can increase your metabolism and help you lose weight. It also keeps your body strong and reduces the chance of injury by:
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Stabilizing joints
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Building muscle fiber
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Increasing bone density
How often?
Do strength training exercises 3-4 times a week. Always skip a day in between—your muscles need time to rest and rejuvenate.
How many repetitions?
Do each exercise 15 times for the first 2-3 weeks. As the exercises become easier, add a second set of 15 and then a third. Once three sets of 15 is easy, go back to one set at a higher weight. Practice and repeat.
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How many exercises?
Start with 6-12 exercises that address the major muscle groups. Make it fun and choose exercises you enjoy:
- Bicep curls
- Tricep extensions
- Squats
- Lunges
- Rows
- Heel raises
- Push ups
- Upright rows
- Lateral raises
How much weight?
Start with something light but moderately challenging. Try 3-5 pounds. Remember, quality over quantity. Keep it light enough so you can stay in control of the movement.
Ready, Set, Go!
Warm up for 5-10 minutes to get the blood flowing. Stretch your muscles, holding each pose for 20-30 seconds.
Tips
- Consult your doctor first if you have health concerns.
- Consistency is key; don't give up.
- Form is important to prevent injury and get maximum results.
- Hold a neutral spine position while training—halfway between fully arched and flat. This position puts the least amount of stress on your back.