7 TIPS AND BENEFITS TO STRENGTH TRAINING!
First thing first, you have to find what works for you and everyone has a different journey!
I have found through my journey and speaking with other woman who also have similar experiences, the changes I wanted to see in my body composition happened when I switched from a cardio based training to strength based training.
If you are loving your runs, Orange Theory and spin classes (I’ve been there) then you might not be ready to make the shift and that’s okay! When you reach that point where you are not seeing the changes you want to see or feel, and feel ready to make a change and try something different, then I highly recommend switching from cardio based training to resistance training.
TIP 1: DECREASE CARDIO
You want to focus on BUILDING NOT BURNING! Building muscles = increase in metabolism among a long list of other positives listed at the end.
TIP 2: FOCUS ON BUILD NOT BURN!
There is definitely a place for cardio! If you want to burn calories during your workout, then go for a run. It can help you personally, mentally, emotionally and my personal favorite are the endorphins you feel better!!!There are a number of benefits to cardiorespiratory exercise that include, stronger and more efficient heart, improved ability to pump blood, lowering resting heart rate, improvement in mental alertness, improved tolerance to stress, etc…. HOWEVER, if you want to change your body composition, balance hormones, build muscle and speed up your metabolism then start doing resistance training!
TIP 3: I PROMISE YOU WONT GET BULKY!!!
I grew up doing cardio and had the mindset of, if I wanted to lose weight I would go for a run or do the StairMaster for 30 minutes (yikes!). However, over the years I realized that it wasn’t working for me (clearly, hello a whole host of hormone problems). HOWEVER, I will be the first to say that I love those classes and don’t hold me accountable if you ever see me in one. I especially love spin classes and my peloton! However, the big difference is I am not doing them several times a week anymore. Ideally I aim for once a week.
TIP 4: YOUR BODY IS ALWAYS TRYING TO ADAPT. CREATE CHANGE!
Your body is ALWAYS trying to adapt. You might start running or do a few cardio based classes and see some results, but eventually you will hit a plateau. That is why you need RESISTANCE, REPS and SETS to continuously create that challenge to create muscle. The changes you want to see are going to happen through dumbbells, resistance bands, barbells and weight lifting.
TIP 5: USE RESISTANCE REPS AND SETS TO CREATE CHANGE!
A lot of woman (including me) think a good workout means you should be exhausted after, that you’ve pushed yourself to the max and you have to lie on the floor because you worked so hard. But yet, we still struggle seeing results!
This is not something you can fix in a day, it takes time and it’s a process ( I know… we all dislike the word patience!), but you will get there! Just think, time is already going by so quickly so you might as well start, and think about where you could be 6 months from now?!
TIP 6: PATIENCE! YOU’RE CREATING CHANGES THAT LAST!
My number one advice is just to start! Just start with a set of dumbbells, find a program and start doing some bicep curls. This is the way to alter your body composition.
TIP 7: JUST START! … JUST START WITH ONE SMALL THING!
Plus! Strength training is a lot more fun! For me, running gets so mundane! I also thrive on changing things up. This is probably why I have tried so many different programs and apps. I can’t do the same thing over and over gain. I lose interest and my motivation goes out the window!
Of course I do love a good sweat session and sometimes I still want to feel that exhaustion which is why I do incorporate some power exercises into my workouts, but they are short bursts. Focus on the build with a foundation of strength.
*If you are focusing on strength training through building muscle you want to focus on moderate loads using repetitions of 8-12.
Supersets are also a great tool. Performing two exercises back to back with minimal rest between,
Most important – you want to enjoy what you do!
7 Benefits to Strength Training:
Improved cardiorespiratory efficiency
Increases metabolic efficiency –
Increase bone density
Decreased body fat
Increase lean body mass (muscle)
Increases strength of tendons, ligaments and muscles
Increase in strength, power, endurance, balance, agility, speed