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:

1. Stabilizing joints

2. Building muscle fiber

3. 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.

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.