What Are Strength Training Activities?
Thursday, November 29, 2012
Strength training is any practice or exercise specifically designed to increase muscle tone, strength, and fitness. Concerned that strength training will make you bulky and too muscle-y? You are not alone. Many women share your fear! The good news is that strength training is more about toning muscle than building it up, and lean muscle is more compact than fat, so strength training can actually make you smaller, not larger.
Examples of strength training activities include:
Using your own body (e.g., push-ups, squats, etc.)
Using resistance bands
Using weights or things around the house (like soup cans) for exercises like bicep curls
Using weight equipment at a gym like a leg curl machine
Experts recommend that we do 8 to 10 strength training exercises on 2 or more days a week. Be sure to include exercises for all major muscle groups including arms, legs, back, and chest. For each exercise, try to do 8 to 12 repetitions (for example, when doing bicep curls, lift and lower the weights 8 to 12 times—slowly). As you get stronger, you may want to build up to 2 to 3 sets of exercises for each major muscle group.
Check out our fabulous Strength Training Guide for some exercises to try out!
It’s important to listen to your body and give yourself enough time to recover between exercises. Also, give each major muscle group 1 to 2 days off before hitting the strength training for that muscle group again.