Calorie burn. You burn 100 extra calories during the next 24 hours after a session of strength training, according to a study published in The Journal of Strength and Conditioning Research.
Balance. Strengthening your large muscle groups improves your stability and reduces the risk for injuries when you’re doing other activities.
Wellness protection. People who do regular strength training have a lower risk of osteoporosis, high blood pressure, obesity, diabetes, arthritis, and back pain, according to the Centers for Disease Control. If you already suffer from these ailments, strength training can ease symptoms.
Happy time. A Harvard study found that a regimen of strength training reduced the symptoms of clinical depression. Everybody will feel the glow that comes from working muscles that don’t get used in daily life.
KNOW THE LINGO
Set: A group of repetitions (“reps”) of the same exercise.
Failure: The point when you can’t complete another rep. That forces your muscles to adapt and grow.
Spot: Assisting another person as they lift weights.
Superset: Two exercises performed back-to-back with no rest.
Max: The most weight you can lift while maintaining your form.
Work-in: Allowing another gym member to use your machine while you recover from a set.
- Before you start strength training, warm up with 5 minutes of jumping jacks or running in place, followed by toe touches and windmills.
- Ask a trainer to demonstrate proper form for each move.
- Complete movements in a slow, controlled manner.
- Never exercise through pain, and don’t lift beyond the point of fatigue.
- Take rest days to allow your body to recuperate, and never exercise through pain.
NO-LIFT STRENGTH TRAINING
To reap the benefits of strength training, complete at least two sessions each week. With these exercises, you don’t need weights or even to go to the gym to get a good strength workout.
Abdominals and obliques: Crunches, leg raises, twisting crunches, and plank.
Arms and shoulders (biceps, triceps, and deltoids): Push-ups, tricep dips, and arm circles.
Legs (quadriceps, hamstrings, calves, and gluteus): Squats, standing calf raises, lunges, burpees, wall sits, and step-ups.
Shoulders and chest (deltoids and pectoralis): Push-ups and pike presses
Chest and back (latissimus dorsi, trapezius, and rhomboids): Mountain climbers, push-ups, headstand push-ups, Supermans, and reverse flys.