You don't have to be a body builder to benefit from strength (sometimes called "resistance") training. You can find beginner-level strength classes in almost every gym!

Maybe you picture strength training as a constant cycle of gym visits, protein shakes, and unseasoned chicken breasts, but it doesn't need to be that way!

Lower or moderate-intensity strength training can be super beneficial to your health!

Benefits of strength training are:

  • Increasing muscle mass

  • Improved bone density

  • Increased blood flow

  • Higher metabolism

  • Improved flexibility

Don't forget about those endorphins your body releases when you exercise! They can improve your mood and fight stress.

And you only need to incorporate moderate weight lifting twice a week to experience these benefits.

Mix it up!

You also don't need a complicated, expensive weight machine to max-out your training. You can use any of the following for a good strength workout:

  • Resistance bands

  • Dumbells

  • Bodyweight

Weighted workouts

Start off by doing 1 exercise for each major muscle group with 10-12 repetitions.

Look up an exercise for that muscle that you feel comfortable doing.

  • Back

  • Chest

  • Shoulder

  • Biceps (front of arm)

  • Triceps (back of arm)

  • Glutes

  • Quads (front of thigh)

  • Hamstrings (back of thigh)

  • Abs

Pick a weight!

Aim for a weight that feels easy the first 5 or so reps and then gives you more resistance. The last 1 or 2 reps should require about 80% of your effort.

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