5 Benefits of Strength Training that Go Beyond “Looking Toned”
Although strength training does not always increase your heart rate to the same degree as cardio exercise, there is just as much benefit that you can experience by practicing it consistently. More often than not strength training is associated with changing how the body looks on the outside, but many benefits go beyond what we see on the surface.
What is “Strength Training?”
Strength training, otherwise known as resistance training, is a type of exercise designed to improve muscle function by moving against external resistance. This type of resistance often comes in the form of free weights (i.e. dumbbells, kettlebells), resistance bands, cable machines, bodyweight, etc.
Although strength training does not always increase your heart rate to the same degree as cardio exercise, there is just as much benefit that you can experience by practicing it consistently. More often than not strength training is associated with changing how the body looks on the outside, but many benefits go beyond what we see on the surface.
Stronger Bones
As we age, specifically in women, bone density begins to decline. This is primarily due to lower estrogen levels in the body after menopause. Low bone mineral density can lead to osteopenia and osteoporosis, putting one at risk for increased fractures. Studies show that regular strength training (2-3 days weekly) can improve bone mineral density from 1-3%!
Manages and Reduces Risk of Type II Diabetes
Regular strength training can help fight type II diabetes as well! This is because during strength training your muscle’s ability to store blood glucose improves, as well as insulin sensitivity.
Improved Heart Health
While cardio exercise is the main way to directly strengthen your heart muscle, strength training can improve your heart health in other ways. Regular resistance exercise can improve skeletal muscle function, in turn decreasing work on your heart. Strength training can also lower your blood pressure, resting heart rate, and improve cholesterol levels.
Sharpens the Mind
So… what about your brain? Studies show that regular strength training can improve your cognition! Many of these studies involve older populations and show that resistance training can improve cognitive abilities much more than cardio exercise alone!
Decreases Aches and Pains Associated with Aging
Low back pain? Arthritis? It would be easy to accept that those aches and pains are a natural process of aging… but it would be easier to have less discomfort, wouldn’t it? It is important to know that regular strength training can improve muscle and joint health to support your body and decrease discomfort.
So… what are you waiting for? Let’s get you going on a regular strength training routine~ click here to download my free beginner strength workout today!
Westcott, Wayne L. PhD Resistance Training is Medicine, Current Sports Medicine Reports: July/August 2012 - Volume 11 - Issue 4 - p 209-216
doi: 10.1249/JSR.0b013e31825dabb8
The Biggest Mistake You *Might* Be Making With Your Exercise Routine
Do you find yourself in the cycle of starting an exercise routine full steam ahead, then feeling burnt out and giving up? You go weeks, months, or years without regular exercise until you inevitably find yourself saying “okay, I need to get back on track!”
I can’t tell you how many clients seek out my help to solve this problem. Time is arguably our most precious non-renewable resource. The more time we waste starting, stopping, and restarting an exercise routine, the longer it takes us to reach our goals.
Do you find yourself in the cycle of starting an exercise routine full steam ahead, then feeling burnt out and giving up? You go weeks, months, or years without regular exercise until you inevitably find yourself saying “okay, I need to get back on track!”
I can’t tell you how many clients seek out my help to solve this problem. Time is arguably our most precious non-renewable resource. The more time we waste starting, stopping, and restarting an exercise routine, the longer it takes us to reach our goals.
So, let me ask you another question—Do you find yourself in the cycle of starting a regular tooth brushing routine full steam ahead, then, feeling burnt out and giving up? You go weeks, months, or years without brushing your teeth until you finally find yourself saying “okay, I need to get back on track!”
……. That just sounds ridiculous, doesn’t it? I know comparing tooth brushing to exercise seems flippant, but what if I told you I could help you make your exercise routine feel as natural as brushing your teeth? Or taking a shower? After reading this blog post, I promise that you will see how this is possible!
Here are three of the biggest mistakes I see when it comes to establishing an exercise program Long-term.
Mistake Number One: You are committing to more than you can handle.
It is so easy to fall into the trap of going from zero to one hundred when starting an exercise routine. So many of us, including myself, have an “all or nothing” mindset. You go full steam ahead with 5+ days of exercise for 45-60 minutes, and anything less is considered failure. But my question to you is… does that sound like something you can achieve right now? Does the thought of scheduling that into your life seem realistic, or overwhelming?
If it does, you are not alone. I often encourage someone getting into an exercise program to start off by performing 2 days weekly of 20-30 minute strength workouts, with frequent walking (as their schedule allows). Commit to what you know you can consistently achieve. This will set you up for success. Once you’ve established a schedule you can regularly stick to, then it’s time to build. Overcommitting to a rigorous exercise routine often causes feelings of overwhelm, stress, and disappointment. Start slow and allow yourself to grow.
Mistake Number Two: You are performing an exercise program that you hate.
I can’t tell you how many clients come to me and say “I hate running, but I do it because it’s a good workout!” Let me say this louder for the people in the back… a successful exercise program is not a one size fits all approach! What works for me might not work for you, and vice versa.
Back when I was in high school, I did a video workout program with my friend that consisted of intense bodyweight exercises. The program was EXTREMELY difficult. My friend loved it and saw great results, but I hated every minute of it. I just kept telling myself that it felt “soooo good” when it was done. But…. I realized that I only felt “so good” because I was totally exhausted and simply happy it was over! I look back on all the fitness classes or workouts I’ve tried over the years and there are many that I did not enjoy doing.
So, why did I suffer through them? There was no need! Exercise is exercise, so pick something you like. If you hate running, try walking, riding a bike, swimming, dancing…. Keep trying things out until you find something that excites you! Stop trying to force yourself to do what works for your friend, or what you see on social media. Your journey needs to be just that, your journey.
3. Mistake Number Three: You are expecting yourself to be perfect, both with exercise and healthy eating habits.
Release yourself from the stress perfection and stop comparing yourself to the past or future you. Was this week totally crazy and you had to miss your exercise sessions? Oh well! Move forward and continue doing the things that will push you closer to your goals.
Seriously, if establishing a lifelong exercise routine is a goal, then you need to ditch the “all or nothing” mindset. Give yourself grace and focus on the countless reasons why regular exercise is beneficial to your health. C’mon sister, you have a lot on your plate, give yourself a break! Don’t let one day, one week, or one month throw you “off track.” Take things one step at a time and remember… don’t give up.
I promise you that getting into a regular exercise routine does not have to feel like an insurmountable task. If you are interested in starting your own exercise routine, please check out my free beginner strength workout!
5 Tips for Starting a Postpartum Exercise Routine
Starting a postpartum exercise routine can often feel confusing, overwhelming, and at times near impossible. My question to you is: why does beginning a postpartum fitness journey have to feel this way? Let’s talk about five ways you can make your experience more enjoyable, sustainable, and successful.
Starting a postpartum exercise routine can often feel confusing, overwhelming, and at times near impossible.
My question to you is: why does beginning a postpartum fitness journey have to feel this way? Let’s talk about five ways you can make your experience more enjoyable, sustainable, and successful.
1. Stop consuming social media content that promotes “getting your body back.” Did you know it takes most women over a year to get close to what they weighed before pregnancy? And in some cases, it takes much longer. Too often do I see social media accounts where new moms are posting before and after photos of themselves. While the transformation can sometimes be inspiring, it is more often a catalyst for setting unrealistic expectations for others.
If weight loss is a goal during your postpartum journey, I highly recommend linking that goal with something else that is of value to you. For example, you can pursue weight loss in addition to gaining strength or improving your stamina. While your body may be different than it was pre-pregnancy, it is by no means worse. Try shifting your mindset to focus on exercise as a means of making yourself stronger instead of making yourself smaller.
2. Don’t over-commit. The postpartum period is one of the busiest seasons that you might encounter in your life. In addition to caring for a newborn, you’ll likely find yourself trying to recover while simultaneously returning to all the tasks you were doing before you gave birth. It is easy for a fitness professional to give you an exercise program that will consume 30-60 minutes of your day 4-5 times weekly. But my question to you is… does that sound like something you can achieve right now? Does the thought of scheduling that into your life seem realistic, or overwhelming?
I often encourage new moms to start off by performing 1-2 days weekly of twenty-minute strength workouts, with frequent walking (as their schedule allows). Commit to what you know you can confidently achieve. This will set you up for success. Once you’ve established a schedule you can regularly stick to, then it’s time to build. Overcommitting to a rigorous exercise regimen often causes feelings of overwhelm, stress, and disappointment. Start slow and allow yourself to grow.
3. Do your research. What exactly should you be doing for exercise during the postpartum period? Most likely, you should NOT jump right back into what you were doing before pregnancy. And just because you might have considered yourself “fit” before, doesn’t mean you are an exception. You might, however, be able to progress quicker. Postpartum fitness should be focused on allowing your body to heal while also performing movements to strengthen it. Once cleared by your provider to return to exercise, your routine should focus on:
Breathing exercises
Walking or other low-impact aerobic exercise
Low-impact strength training
Restorative stretching
Guidance for postpartum exercise should be coming from a medical provider (such as a pelvic floor physical therapist) or a qualified perinatal fitness professional…. NOT your favorite Instagram fitness account.
4. Pick exercises you enjoy. Back when I was in high school, I did a video workout program with my friend that consisted of intense bodyweight exercises. The program was EXTREMELY difficult. I hated every minute of it, but I felt “soooo good” when it was done. Right? WRONG! I felt “so good” because I was totally exhausted and simply happy it was over! I look back on all the fitness classes or workouts I’ve tried over the years and there are many that I did not enjoy doing. So, why did I suffer through them? There was no need!
Exercise is exercise, so pick something you like. If you hate walking, try riding a bike…. or swimming… or dancing…. Keep trying things out until you find something that you get excited to do! A fitness routine is not a one size fits all approach. Your journey needs to be just that, your journey.
5. Don’t give up. Release yourself from the stress of being perfect. Allow yourself to be present and resist the urge to compare the current you to past or future versions of yourself. Did you have a busy week and miss your exercise sessions? Oh well! Move forward and continue on doing the things that will push you closer to your goals. It is not an “all or nothing approach.” Give yourself grace and focus on why exercise is beneficial to you. C’mon sister, you just grew and gave birth to a baby… you can do anything! So don’t let one day, one week, or one month throw you “off track.” Take things one step at a time and remember… don’t give up.