Practical tips, strategies and advice for starting a strength training routine regardless of fitness level – no fancy gym membership required.
When I began my weight loss journey over ten years ago, I learned right away that nutrition and exercise go hand in hand. Whether you like it or not, you can’t out-exercise a bad diet. And while you can technically lose weight without exercising, doing so will not only take you longer to reach your goals but you will be missing out on a whole host of health benefits.
While cardio so often is the focus of exercise routines, it’s just as important to shed light on the other half of the fitness equation: strength training. To start, I want to clarify that by definition, strength training is a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person’s own body weight.
While you probably have some idea of the health benefits of strength training, here are a few reasons
Why I lift weights:
Lose Weight Faster:
Research shows that type II muscle fiber, the type you build when you lift weights, actually boosts your metabolism helping you fight fat even when you’re sitting around doing nothing.
Fight Depression:
Studies show that weight lifting has the same effect as cardio when it comes to fighting the symptoms of depression.
Better Fitting Clothes:
Women between the ages of 30-50 typically lose about 10% of their body’s total muscle. Unfortunately, this is often replaced by fat. Regular strength training can help combat this while keeping our waists smaller.
Boosts Happiness and Lowers Stress:
Research shows that those who performed three strength training workouts a week for six months had lower rates of stress and anger and higher levels of happiness.
Combat Osteoporosis:
As women age, our bones naturally lose bone and muscle mass. Similar to how our muscles get bigger when we strength train, our bones do the same any time they feel resistance.
Decrease Risk of Injury:
Muscle building helps protects your joints while also improving balance and coordination. As we age, this becomes hugely important to help prevent injury and maintain our independence.
Now that we’ve covered the what and the why, let’s talk about HOW! Before you find yourself coming up with various excuses such as the expense of hiring a fancy personal trainer or the cost of purchasing expensive equipment, I’m going to tell you right now: none of that is necessary.
Four free (or low cost) ways on how to add strength training to your weekly fitness routine:
Living Room Yoga:
Grab your mat, push back the furniture in your living room and create your own little yoga studio without even leaving the house. In search of a great routine? Chances are your local cable network (such as On Demand) offers free Yoga workouts or you could stream them through Apple TV or Amazon. No TV? No problem! There are countless free routines you can find on Pinterest or even with a simple Google search.
Body Weight Strength Training:
Who needs fancy equipment or weights when we can use our own body weight for a highly effective strength training workout? From lunges to squats to inchworms to planks, the options are endless. Check out this great list of 50 Bodyweight Exercises You Can Do Anywhere.
Try a Workout DVD:
The number of workout DVD’s available online or at your local library are endless. Whether you prefer to stream them from the internet on your laptop or use a good old fashioned DVD player on your TV is up to you.
Check Out a Local Studio:
Local fitness studios are popping up everywhere these days. From TRX studios to hot yoga to boutique boot camps, these studios are a great way to add variety into your current fitness routine which helps you avoid boredom and keeps your body from plateauing. While there is often a fee associated with these studios, many offer new year specials in January or offer multi-packs at a deep discount (i.e. unlimited sessions per month for one flat rate.)
What are your best tips for starting out a new strength training routine? Leave a comment below – I’d love to hear from you!
You mentioned this already in your post but I am a firm believer that your body can be your gym! Utilizing bodyweight exercises, you can workout anywhere!!
After years of being able to do just cardio and lose weight, I finally had to change my routine up. I found that weight lifting and cross fit were a much better way to tone and get those clothes to fit better!!!
Your cross fit workouts are so inspiring!!
I love strength training, but need to incorporate more yoga.
Great tips! Hope many will be motivated to do strength training exercise.
I have not tips because I am not so good at working out. I need to read up on all of your tips! Thanks!
Great tips! I am a sucker for various you-tube work-outs to always have variety
I have to admit that I hate working out, like, so much! But your workout pics, dare I say, look almost enjoyable :P
Always do it after cardio. Vice versa keeps your muscles from repairing/building properly.
I have bins of clothes I have to lift every day for my job – that’s my strength training
My biggest tip is to not believe the myth that strength training will make you “bulky.” Don’t be afraid of heavy weights!
Love this post, you break it down so well! I started doing hot yoga about 9 months ago and it has helped me so much!
My best tip is to really learn what you are doing when you strength train so you can be more effective!
First and foremost, if you haven’t started, just start! You can sense a difference in a very short time. I’m doing planks and other exercises at home esp for core!
Work out to strength training videos!
I use my granddaughter playing with her and lifting her over my head and doing squats with her to do some strength training!
I often do wrist wrist/arm weights while walking.
My best tip is to make it a routine. Once you get in the habit of strength training, it’s easier to keep up.
For me, it would be having a basic understanding of how our muscles work. SImple. but i think it helps! Thank you!
My best tip is to enlist a friend to strength train with you. I found strength training to be intimidating at first, but it helped to have someone to assist me with it.
I think it’s important to schedule time to excercise.