No matter which Activity Level you're currently at, you've probably heard about the benefits of strength training: It helps you build and maintain muscle (and remember, the more muscle you have, the more calories you burn, even when you're just resting). Working with weights is also one of the single greatest ways to combat the effects of aging. It strengthens the skeleton, helping to stem bone loss and reducing your risk for osteoporosis. This is why bumping your activity up to Level 3, the stage at which strength training starts, is so important.
If you're not there yet and are looking to give your weight-loss efforts a little lift by adding strength training to your regimen, try these tips:
Keep it simple. You may be intimidated by all the big, heavy weight machines at the gym, but one of the best pieces of strength-training equipment is a simple dumbbell. With the machines, you're fixed on a certain angle. When you use dumbbells, on the other hand, you can achieve basically every joint angle.
Shop smart. You can set up your own home gym by buying just a few dumbbells. And if you know what to look for, you can find some pretty inexpensive options. For example, you can save cash by buying them second-hand. Or if you prefer new ones, opt for those that aren't shiny chrome; they're often cheaper. Or skip the dumbbells and use whatever you have around the house, like soup cans.
Hit all the major muscle groups. When you design a strength-training routine, make sure to incorporate exercises that target all the major muscle groups, the muscles that do most of the calorie burning. These are your legs, buttocks, shoulders, stomach, arms, neck and back.
Start slowly. Start out doing 15 to 20 repetitions of each exercise using lighter weights. You can challenge yourself with heavier weights and fewer reps (eight to 12 repetitions) once you get more comfortable.
Invest in a trainer. A certified personal trainer can put together a strength-training routine for you and ensure that you're doing the moves safely and correctly. A few sessions is all you need to get started.
The Secrets to Strength Training
