Strong Benefits for Strong Bodies

Written by Branda Polk

For an older generation, the thought of lifting weights prompts images of bulky, body-building muscles that are unrealistic and unattractive. Research into the beneficial effects of strength training is slowly changing minds and more people are reaping the benefits of this method of exercise. Below are a few advantages to getting stronger and building your muscle mass.

1. More muscle means less fat.  Research from Dr. Wayne Westcott shows when the average person consistently lifts weights two to three times a week for eight weeks he/she gains approximately 1.75 pounds of muscle and loses 3.5 pounds of fat.

 2. Muscle fights obesity. Muscle requires more calories just to exist. For each pound of muscle gained you burn 35 to 50 more calories a day.

3. You will be stronger. When you are strong, everyday tasks such as picking up children, carrying packages, and other lifting become easier.

4. Your bones benefit. Regular strength training increases bone density and is a powerful tool against osteoporosis.

5. You reduce your risk of diabetes and heart disease. Weight training can increase use of blood glucose and improve cholesterol and blood pressure readings. Be sure to balance your exercise program with cardiovascular and flexibility exercises.

6. Strength training strengthens your mind, too.  A study at Harvard discovered that 10 weeks of weight training reduced the symptoms of clinical depression more successfully than standard counseling. Stronger people feel more confident as a result of strength training.

So, what are you waiting for? It’s never to early or too late to begin a strength-training program. You can explore your local health club and the options offered there for reaping these powerful benefits. If you are unsure of where to begin, consider hiring a personal fitness trainer to get you started. Personal trainers will help you with the specific exercises that will help you reach your wellness goals.

If you don’t choose to join a gym you can begin a strength training routine at home. All you need is two sets of dumbbells; one in a lighter weight and one in a heavier weight for you. For most women, one set of 3 or 5-pound weights and one set of 8 or 10-pound weights is a good start. Men can begin with one set of 8 or 10 pound and one set of 12-20 pound weights. Judge your beginning weight amount by your current activity level and general body strength. Begin slowly and increase your weight as you get stronger.

Following are a few sample exercises you can do in your living room that will increase the strength of the larger muscles in your body.

1. Squats — Stand with feet hip-width apart. Point toes straight forward. Slowly squat into a sitting position with most of your body weight in the heels. Do not allow knees to extend forward past toes. Hold for a slow count of 4. Slowly press body to standing position. Hold hand weights at your side for more resistance. Complete 3 sets of 8-10 repetitions.

2. Lunges — Take a giant step forward with the ankle and knee in alignment. Extend the other foot back with the ball of the foot on the floor and heel raised. Keep back straight as you slowly bend both knees and lunge down. Do not move forward and back. Keep the lunge moving up and down. Do not allow the front knee to go in front of the toes. Complete 8-10 repetitions and change sides for 10 more repetitions. Complete 3 sets on each side. Hold weights at your side for more resistance.

3. Standing Side Leg Lifts — Using the back of a chair for balance, shift body weight to the left side keeping the knee on the left leg straight but not locked. Using the hip muscles, slowly lift the right leg to the side and away from the body. Hold for a slow count of 4. Return to starting position. Complete 10-12 repetitions. Repeat process on left side. Complete 3 sets on each leg.

4. Modified Push-ups — Place a towel or exercise mat on the floor. Position yourself on the mat on your hands and knees. Move your hands forward until your weight is balanced on your arms and the upper part of your knees. Be sure your hands are placed slightly wider than your shoulders with your elbows slightly bent and your fingers spread apart. Slowly lower your body closer to the floor by bending your elbows and keeping your back straight until your chest is close to the floor but not touching. Press yourself back up, returning to the starting position. To increase the resistance, place toes on the floor for a full body push-up. Complete 3 sets of 8-12 repetitions.

5. Seated Row — Sit on the edge of a chair with legs extended and heels on the floor. Hold weights in each hand with arms extend in front of the body. Pull the weights to the rib cage, squeezing the shoulder blades together. Pause for a slow count of 4. Slowly return the starting position with arms extended forward. Complete 3 sets of 8-10 repetitions.

6. Crisscross Crunches — Place rug or towel on the floor and lay down on it.  Tuck pelvis to press lower back to the floor. Abdominals should be contracted. Place hands behind head. Bring the right knee toward the chest and extend the left leg. Lift the shoulders off the floor and gently twist the torso so the left elbow is pointing toward the right knee. Switch directions by moving left knee toward chest and extending right leg. Gently twist torso so right elbow is pointing toward the left knee. Continue switching sides until you have completed 20-24 repetitions. Keep abdominals tight and lower back on the floor throughout the entire exercise. Complete 2-3 sets.

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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