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]]>Upstairs Farmer’s Carry
Grab a pair of heavy dumbbells and stand in front of the staircase in your home. Walk up 10 to 12 steps, turn around, and go back down to where you started. This is just one set. Complete three sets in total, taking a 60-second break in between. This grueling workout focuses on strengthening your lower back, core, and forearms.
Barbell Reverse Lunge
Load up a barbell with weights according to what you can manage. Stand while holding the barbell beneath your hips and engage your core, glutes, and mid-back. Step back with your right foot, lowering your body into a lunge, before rising to the starting position and stepping forward. Repeat on the left. Do three sets consisting of between eight to 10 reps each.
Hanging Leg Lift
Here’s a workout that specializes in boosting your lower-body strength. Hang onto a pullup bar with an overhand grip. Engage your core and glutes. Tuck your knees up into your chest and lower gradually. Complete three sets of eight to 10 reps each.
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]]>Accessibility
Krav Maga accounts for size, as opposed to other forms of defense. While MMA or Jujitsu may also be great, it does not account for the fact that you might end up against someone twice your weight and height. That’s why Krav Maga is fit for people of all sizes, as it teaches essential movements and attacks that allow simultaneous defense and counterattack.
Self-Defense
Krav Maga teaches first how to defend yourself and get away from an attacker, rather than an art form. The movements of civilian Krav Maga, rather than the ones taught in the army, teach basic steps that anyone can figure out and conduct no matter strength or size.
Workout
Lastly, Krav Maga is a workout like no other! The movements, punches, and kicks will keep you constantly moving, improving endurance, strength, and speed. This will not only train you for any altercation you may get into but will also improve your athletic prowess and will make an excellent addition to your workout routine.
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]]>However, many people think strength training is all about the free weights and resistance machines at the gym, which doesn’t appeal to everyone. Here are 3 ways you can incorporate strength training into your fitness routine without stepping foot in the gym!
Try Yoga & Pilates
Both yoga and Pilates are great forms of strength training that don’t resemble reps with a kettlebell in any way! Both require you to hold up your own body weight, build muscle endurance and strengthen your core. These practices are a fantastic way to build strength evenly throughout your body.
Hit up the Climbing Wall
It’s not really surprising but scaling a vertical wall requires a lot of strength! A super fun way to work out and one that can lead to outdoor adventures, climbing is a form of strength training for your whole body, toning and building up your biceps, triceps, abs, glutes, and more!
Use Your Own Body Weight
There are plenty of simple resistance training exercises that don’t require any equipment and use your body weight to build strength. Squats, lunges, burpees, sit-ups and press-ups are all simple, free and easy forms of strength training to incorporate into your fitness routine.
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]]>Enhanced Metabolic Rate
Regular strength training has been shown to rev up metabolism, leading to more efficient calorie burning even outside workout sessions. As muscles require more energy than fat, increased lean muscle mass from strength training can contribute to a higher resting metabolic rate, meaning more calories burned throughout the day and more effective weight management.
Annie Cooper (@tuneintofitness)Improved Joint Health
While we tend to think of each body part as an individual unit, it’s much more accurate to view the body as one whole where everything is connected. Of course regular strength training will increase muscle size, but it also plays a pivotal role in enhancing joint stability and flexibility. This can reduce the risk of injury and is especially beneficial for people with joint conditions like arthritis.
Enhanced Mental Resilience
The discipline, focus, and determination required both during and in committing to strength training sessions can show up as improved resilience in other areas of life and improve self-esteem by promoting a sense of accomplishment. Additionally, exercise triggers the release of endorphins, the body’s feel-good chemicals that reduce stress and anxiety.
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]]>Strength Training Will Not Make You Bulky or Masculine
Many women avoid strength training because they believe that it will make them bulky or masculine. However, this is a common misconception. Strength training actually helps women build lean muscle mass, which can increase their metabolism and help them burn fat more efficiently. Additionally, strength training can help women maintain bone density and prevent osteoporosis.
You Don’t Need to Lift Heavy Weights
Strength training doesn’t necessarily mean that you need to lift heavy weights. Bodyweight exercises, such as squats, lunges, and push-ups, can be effective for building strength and toning your body. Resistance bands and small dumbbells are also great tools for strength training.
Form is Key
Regardless of the weight or type of exercise you’re performing, form is crucial for preventing injury and ensuring that you’re getting the most out of each exercise. Make sure to learn proper form for each exercise before beginning a strength training routine, and don’t be afraid to ask for help from a trainer or experienced gym-goer.
Rest is Just as Important as Exercise
While it’s important to challenge your body with strength training, it’s also important to allow your muscles to rest and recover. This means incorporating rest days into your routine and making sure to get enough sleep each night. Overtraining can lead to injury and burnout, so listen to your body and take breaks when you need them.
Nutrition is Key
Eating a healthy, balanced diet is important for anyone, but it’s especially important for women who are strength training. Your body needs fuel in the form of protein, carbohydrates, and healthy fats to build and repair muscle tissue. Make sure to include plenty of whole, nutrient-dense foods in your diet, and consider consulting a registered dietitian for personalized guidance.
You May See Changes in Your Body Composition
As you begin strength training, you may notice changes in your body composition, even if you’re not losing weight. This is because muscle weighs more than fat, so as you build muscle and lose fat, your weight may stay the same or even increase. Don’t be discouraged by the number on the scale—focus on how you feel and how your clothes fit instead.
Consistency is Key
Finally, consistency is key when it comes to strength training. You won’t see results overnight, but if you stick with it and make it a regular part of your routine, you’ll start to see changes in your strength, endurance, and overall health. Set realistic goals and track your progress over time to stay motivated.
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]]>Your liver breaks down the glycogen as you sweat to maintain your blood glucose levels. Your body stores enough glycogen to support you through a short workout, once this is used up it will use fatty acids for fuel.
Some believe that if you work out on an empty stomach your body will break down the fatty acids sooner, this does happen if you are doing a low to moderate-intensity workout. But in the long term, the effects diminish as the workout intensity increases.
If you skip your pre-workout meal or snack, this could lead to nausea, fatigue, and lightheadedness while you’re working out. A low-intensity workout can be done fasted, like a short walk or a 20-minute yoga class. If you’re lifting weights and working out for 45 minutes to an hour, eating something you will allow the body to have more energy, power, and stamina.
If you train regularly, not eating before a workout can have an effect on how you recover. When you begin your workout in a fasted state, your blood sugar is most likely already low, so you will use up the available glycogen, leaving not enough for your recovery period. If your muscles don’t have enough fuel then this will decrease recovery in the long run.
You can do a fasted workout once in a while, but don’t let it become a habit. If you’re strength training you most likely want to build your muscles and get stronger, but if you aren’t eating before, your muscles will start to feel tired sooner into the workout than they would have if you had eaten.
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]]>Increase Your Protein Intake
Upping the amount of protein you consume each day can help you to build muscle together with your workout routine. The recommended daily amount is 1 gram per KG of body weight, so around 60 grams per day, split into each meal. Protein also helps you stay satisfied and fuller for longer.
Increase Your Intensity
This is hard to measure, especially if you are new to strength training, but you do need to add more weight when it gets too easy and not be afraid of doing more reps. If you have been training for a while and you haven’t seen much progress, start making changes in how much you lift and how many sets and reps you are doing. You want to feel like you did something after each workout.
Recovery is Key
It might sound strange but rest days are just as important as training days, you actually get stronger on the days you recover. Taking 24 hours to rest between workouts can give your body the boost it needs to start growing some muscle.
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]]>To prepare for the movie, Nyong’o did underwater training that involved working out in the pool and performing lots of strength training. The intense regime (which was done while holding her breath!) did not consist just of swimming laps—the 39-year-old actress practiced walking and crawling along the bottom of the pool, as well as walking up steps underwater while holding dumbbells.
“I felt like a crawfish,” the Us star said in her Instagram video which showed off her underwater skills.
Working with weights underwater is reportedly a strength training technique inspired by ancient Hawaiians who would hold large rocks as they swam.
“It’s a brilliant technique, because it removes any injury-inducing impact from a workout,” says former professional surfer, Laird Hamilton. “A weight that feels manageable on land takes far more effort to swim with underwater, and it boosts your heart rate faster than a freestyle stroke.”
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]]>How Much is Too Much?
If you want to boost your general health and fitness, you should aim to exercise about five days a week. But that’s not to say that you need to go all out! Not every day has to be an intense workout—your routine can last as little as 30 minutes.
Space It Out
Not every one of the five days needs to be the same workout. In fact, your body will benefit more if it isn’t. Aim for two or three days of cardio and spend the other two or three days on strength training.
Mix It Up
No time to work out five days a week? No problem! Try doing three days for 45 minutes. You can also mix strength and cardio, such as a 20-minute jog followed by 25 minutes of weight training.
Remember to Rest
Regardless of the intensity of your workout, rest is crucial to allow your body to recover. Factor in one or two days for rest and always listen to your body.
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]]>Strength training has plenty of benefits besides just increasing the size of your muscles. It can increase your overall metabolic rate, strengthen your bones, and even improve your mood. You don’t need a fancy gym membership or a big set of weights to get started. There are plenty of videos on YouTube to guide you wherever you are in your journey. Here are some of our favorites for beginners:
Bodyweight Strength Training for Beginners
This short and sweet video by Jenny J fitness includes two rounds of five different exercises and requires no equipment. It’s one of our favorites to do when we’re looking for something effective but quick!
Absolute Beginner Bodyweight Workout
This workout is ideal for beginners looking for a bit of a challenge. It includes 3 circuits of 40 seconds of activity, followed by 20 seconds of rest, and targets several areas to strengthen muscles in the entire body.
20 Minute Full Body Strength Workout
It’s important to work slowly in order to build good habits as you create a strength training routine. This video is full of slow, controlled movements to help you get each movement right.
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