Y'all know I'ma allll about the strength here!
Check out some of these stats just as a wee reminder for why you're doing what you're doing when you choose to strength train.
Just 10 weeks of strength training (for as little as TWICE a week!) can boost your resting metabolism by 7%! That’s because adults who don’t exercise lose between 3 percent and 9 percent of muscle mass each decade – which, in turn lowers their metabolism and boosts their fat mass. Lifting weights helps build muscle.
When it comes to long-term health, strength training can also help people better manage type 2 diabetes by cutting down on the fat around your organs and improving insulin sensitivity.
In addition, strength training has been shown to reduce resting blood pressure, cut LDL (lousy) cholesterol level and triglycerides, and boost HDL (healthy) cholesterol.
Plus, it can help prevent bone loss and has been shown to reduce age-related issues with skeletal muscle. (Key for us femininas particularly!)
Not only that but strength training can help you move better, improve your coordination, speed up your walking AND thinking pace, and improve your self esteem.
What’s not to love about that? Your challenge is : complete TWO total-body strength-training workouts on non-consecutive days (best choice if you haven’t been doing any weight-training!). If you’re already used to strength training, do 3 to 4 workouts, making sure to hit all your major muscle groups at least once during the week. If you need some inspiration, here's one for you: Complete the supersets (e.g. A1 and A1 together then rest)Tempo (e.g. 2121 for a squat) means: 2 sec down, 1 sec hold at bottom, 2 sec coming back up, 1 sec hold at topSee videos below for the exercises A1. Dumbbell Split Squat; 2121 - 6-10reps/leg; rest 45sec x 4 sets A2. Seated press; 3111; 6-8reps; rest 45sec x 4 sets B1. Kettlebell deadlift; 3111; 10-12 reps; rest 90sec x 4 sets B2. Supine grip lat pull down; 3111; 10-12; rest 45sec x 4 sets C1. Standing alternating dumbbell bicep curl; 2121; 12-15 reps; rest 45sec x 2-33 sets C2. Lying tricep extension; 2121; 12-15reps; rest 90sec x 2-3 sets C3. Kettlebell farmers carry, 30 sec, rest 30 sec x 2-3 D. Complete 3 times: 30 seconds as many air squats as you can do Row 10 calories as fast as you can * Rest half the time it took you to complete Make sure you let us know if you do this workout. Sweaty selfies allowed! OR what does your strength training look like this week? Lemme know!👇 And if you like this workout, make sure you get on the waiting list for The Boldness Project, It's my strength and conditioning program for ambitious women who want to get strong and redefine their own health.
If you want to feel confident in your body and stop second guessing what you’re doing in the gym by being educated on why you’re doing what you’re doing, learn what it means to have balance and ditch the all-or-nothing mindset, The Boldness Project is for you. Get on the waitlist here: Videos for exercise below: A1:
A2:
B1:
B2:
C1:
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C3:
D1:
D2: