In January at SR Fit, our focus is on the benefits of strength training. The benefits of a good strength training program are almost endless. A few benefits include less disease, more happiness and most importantly, showing off your tone, fit self…an immediate display of your hard work and dedication.
Truly, strength training should be a part of everyone’s routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week. Strength training is already built right into our TBIT-15 workouts.
Implementing strength training regularly will:
Help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself. Strength training will help you stay strong and healthy.
Lower the risk of osteoporosis, hypertension and diabetes.
Help you avoid low back pain.
Increase bone density which is important for post-menopausal women.
Increase muscle mass which burns more calories throughout the day than an equal amount of fat.
Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man- which is complete FICTION! When adding additional strength training into your routine, start with using free weights with your lower body exercises during the TBIT-15 workouts. IF you already do that or simply want more, start out with machines rather than heavier free weights. As you become more comfortable with the machines, slowly work in your free weights-just a little heavier than what you use for your TBIT-15. If you want to stick with the machines, know that they will give you the same benefits as free weights but you have to be consistent. Going back to the concern that women will look like men, it won’t happen without the help of steroids, which you should NEVER consider using.
Sometimes when we think of being healthy, we immediately think of food and running or some other form of cardio. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other form of exercise and should not be forgotten. In the coming months, our TBIT-15 workout videos will now incorporate weights for the lower body exercises in the workout. Adding weight has always been an option but if you are looking to “up your game” and reap more health and fitness benefits, this is the time and the way to do it!
I invite you to schedule a 1:1 with me personally to discuss your challenges and goals for 2020. I’d love to see you get all the support and encouragement you personally need to accomplish your goals. Why not do it with us?
Cheers to 2020!
In Health,
Stacey Renee
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