Many people find it difficult or intimidating to incorporate strength exercises into their routine because they don't know what exercises they should do or what muscle groups each exercise targets. Strength exercises increase the strength of bones, muscles and connective tissues, lowering the risk of injury and increasing muscle mass, which makes it easier for the body to burn calories. The Physical Activity Guidelines for Americans recommends that individuals engage in strength or resistance exercises at least 2 times a week.
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When creating your own resistance training program, it's important to include all the major muscle groups of the body and exercise them all equally. Focusing on one muscle group and neglecting others will lead to a disproportional body, and possibly injury. Multi-joint exercises are the best for you and are the most time efficient because they include multiple muscle groups and joints. Examples of multi-joint exercises are the squat, bench press, row, pull-up, overhead press, and lunges.
Don't know where to start with resistance or strength exercises?
Well good news! You don't need a gym membership or expensive equipment to do muscle strengthening activities. Below is a sample routine and guide to help you strengthen all the major muscle groups. Complete each round 3 times with 8-10 repetitions of each exercise.
Round 1:
- Push-up
- Make sure your body is straight.
- Modification: Place your knees on the ground or do a push up against a wall.
- Row
- Use cans, small hand weights, heavy objects, or bags full of groceries to do this exercise.
- Slightly bend the knees and bend forward at the hip.
- Maintain a straight and stable back.
- Squats
- Maintain a straight and stable back.
- Modification: Sit and stand up in a chair.
- Crunches
Round 2:
- I's, Y's, T's- Shoulder Exercise
- Raise straight arms in front of your body to make an “I.”
- Return hands to side and raise arms in a “Y” shape.
- Return hands to your side and raise your arms in a “T” shape.
- Repeat.
- Reverse snow angels
- Lie on your stomach with arms straight in front of you.
- Keep arms straight and move them towards the back of your body in a slow and controlled manner.
- Don't bend your arms.
- Focus on working your back muscles.
- Lunges
- Supermans
- Lie on your stomach with your arms and legs straight.
- Raise your arms and legs and hold for a few seconds.
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