If you think strength training always involves heavy weights, think again! Let’s explore some nuances and tips for strength training:

Just Get Started

Any new form of exercise (or increase in exercise) will be a positive stressor for your body, making you stronger. If you start a new walking routine, your legs and bones in your legs with get stronger. If you make a habit of doing push-ups against the kitchen counter while your coffee brews, your upper body will get stronger. Any new movement is a new way to engage and strengthen those muscles!

Beyond the Barbell

Get creative with how you engage and strengthen muscles throughout your whole body:

• Yoga/Pilates – holding positions or keeping the proper posture will challenge muscles
• Bodyweight training – start with the weight of your own body and work against gravity to get stronger
• Walk, Dance, Ride a Bike, Hike – strengthen and tone your legs with any of these moves
• Martial Arts, Boxing – you may lean into some explosive strength in this realm
• Resistance Bands – an affordable (and travel friendly!) tool for your strength routine
• And so much more – rock climbing, jumping on trampolines, pushing a mower in the yard – there are many ways to use your muscles and promote their maintenance or growth

Work with What You Have

Free weights, barbells, medicine balls, kettlebells, resistance band, and weight machines are fantastic tools. If you have access to them in a gym, but you aren’t sure how to use a piece of equipment, ask for a free tour or guidance from a professional at the gym. You can also chat with a MuuvWell coach for support.

No weights at home? Beyond your body weight, you can use canned goods, a gallon of water, a loaded backpack, or any household item to add additional weight to an exercise. Involve your family, if you like – challenge your spouse to a squat contest, or have your youngster sit on your back while you do push ups.

Takeaway

So whether you’re in a gym, at home, in nature, or doing creative movement, there’s no single path to getting stronger. The best method is the one that feels good, fits your lifestyle, and keeps you coming back. Strength training is a great opportunity to mix up your typical workout routine and challenge yourself to something new!

*Consult one of your MuuvWell trainers to safely begin or progress your strength training journey!

Written by: Stephanie Anklan, Registered Dietitian