The Most Powerful Exercise You’re Not Doing

When choosing a workout regimen, the options can be overwhelming. From heart-pumping cardio to calming yoga, there’s something for everyone. But what if we told you there’s an exercise that can work your body and mind from every angle? An exercise that not only strengthens your bones and increases flexibility but also has anti-aging benefits and can help prevent diseases. This exercise is strength training, one of the oldest forms of exercise. Contrary to popular belief, it’s not just for bodybuilders and CrossFit athletes; it’s for everyone. Discover why incorporating strength training into your routine should be your next health goal.

What Is Strength Training?

Strength training is often overlooked due to misconceptions. Some fear it will make them ‘bulky,’ while others are overwhelmed by the multitude of gym equipment, or worry about potential injuries. However, strength training doesn’t necessarily require fancy equipment (unless you want to incorporate those things). When done correctly, this powerful form of exercise doesn’t cause injury or transform your muscles into versions befitting Hulk Hogan; it keeps them strong and toned, providing a healthy foundation for other physical activities with many additional benefits. 

“As a personal trainer, strength training is the No. 1 type of exercise I recommend to live longer,” says Patricia Greaves, founder of StrongHer Personal Training. She explains that your muscle mass begins to deteriorate around 30, but strength training exercises can help preserve that, making these exercises especially important as we age. “If you don’t use muscles, they will lose their strength over time,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School. In this case, the saying “use it or lose it” rings true.

Strength training is any workout that causes your muscles to contract against an outside resistance. These exercises, whether done with body weight, weight machines, resistance bands, dumbbells, or other equipment, offer many health benefits. They can improve overall health, strengthen bones, increase joint flexibility, help with weight control and blood sugar regulation, enhance sleep, and even prevent diseases. It might also preserve brain function later in life. With all these benefits, it’s hard to ignore the power of strength training.

Making it Happen

Ready to start your strength training journey? If you have any previous injuries or chronic medical conditions, it’s always a good idea to consult your doctor first. Once you’re cleared, the first step is to learn the proper form. This is crucial to prevent injuries. As part of a balanced strength training routine, consider incorporating basic exercises like squats, static lunges, hip bridges, planks, and push-ups. These simple bodyweight exercises can be done anywhere, making them perfect for beginners. Once you’ve mastered the basics, you can explore more advanced variations — like curtsy lunges and sumo squats — to keep your workouts varied and challenging.

If you decide to incorporate dumbbells into your workouts, start with light weights, usually just one or two pounds, to avoid injury. Don’t overdo it with repetitions, either. Aim for around 10 reps to begin. You should be able to lift weights easily. If it feels too difficult or straining, you’ll need to use lighter weights. Aim for two 30-to-60-minute sessions a week if you’re new to strength training, and add more sessions as it becomes more comfortable. Every few weeks, you can increase that weight by one or two pounds if it becomes too easy to lift them. 

As your strength training progresses, you’ll feel lighter on your feet throughout the day, and other types of exercises and daily tasks will become easier. This increased muscle mass also aids in weight management, boosting your calorie-burning potential. Remember, when it comes to strength training, consistency is key. Stick to a weekly routine to truly reap the long-term benefits.

Feature Image Credit: Samantha Gades/ Unsplash+