If you’re new to strength training, the idea of committing to an hour of a traditional leg, back, and chest workout can feel intimidating. But here’s the good news: You can reap many of the benefits of strength training in just a few weeks with shorter workouts that fit into your current routine.
“Strength training doesn’t have to be an all-or-nothing exercise.” Cathy DayA personal trainer, All-day fit“Incorporating short 15-minute sessions into your existing routine is a great start.”
Do some strength training It is shown Reduce risk of all-cause mortality by 15% with just 2 weeks of training Shown Reduces anxiety and depression. A recent study showed that after 12 weeks Preventing age-related neurodegeneration in older adultsAnd whatever form it takes, making this habit a part of your daily routine well into old age can help reduce age-related muscle and bone loss.
Make it simple
“Let’s start with a short, simple program.” Sikin Samjia certified health coach and yoga/pilates/functional movement instructor. “Bodyweight training and training with mini-bands are a great way to build tolerance to resistance exercise.”
Samji incorporates bodyweight strength training into her cardio routine by incorporating outdoor stairs into her running route and mixing in curvy lunges, decline push-ups, and box jumps mid-way through her runs. “It’s an integrated, flexible way to incorporate moderate strength training, which keeps it interesting and sustainable,” she says.
Day recommends keeping it as easy as possible with mini strength training sessions, like a 15-minute kettlebell workout before your run or hill sprints while running, walking, or biking. He also suggests bringing some lightweight equipment with you when you head outside, like bringing a TRX to the tennis or pickleball court to do some moves while you wait your turn, or bringing resistance bands to the playground with your kids.
“Consistency is key with strength training,” says Day. “Shorter, more frequent sessions will lead to steady progress.”
If you’re ready to take your strength training to the next level, American College of Sports Medicine Once you are able to perform your current exercise one or two repetitions more than your goal, we recommend increasing the weight by 2 to 10 percent.
Once you’ve established a regular schedule of 15 minutes of strength training three times a week, you can progress by increasing the total time you dedicate to strength training, Day suggests.
Be sure to incorporate rest days into your routine, especially if you’re adding strength training on top of an existing training plan.
Consider the timing of recovery
If you’re already committed to a training plan or training for a race or event, make sure to time your strength training so it doesn’t get in the way of your main goal. For example, if you’re training for a running race, make sure you prioritize running first so you don’t put in miles on tired legs.
“Timing is important, especially when lifting heavy weights,” says Samji. “You don’t want to be sore and fatigued from training before a long run or a big competition. Plan to train the day after your event or race, or give yourself a day or two to recover.”
If strength training is your primary goal, consider scheduling strength training before cardio. A 2016 study found that Journal of Strength and Conditioning Research It was found that performing aerobic exercise 10 minutes before resistance exercise “significantly decreased performance.”
Regardless of when you plan to train, the most important element to making strength training a consistent part of your life is finding easy, sustainable ways to incorporate strength training into your existing schedule.
Easy and quick training for beginners
Your strength-training journey can begin in the weight room, your living room, or even a local park. Using just a mini band, Samji has created a simple routine that you can do as a warm-up or to supplement your existing workout. Aim for 3-5 sets total.
- Wrap the mini-band around your calves and side-step back and forth two or three times, 10 to 15 steps each way.
- Next, bring the band up to mid-thigh and assume a hip-width stance or slightly wider. If possible, squat down until you reach a 90-degree bend. Repeat slowly and with control for 10 to 15 repetitions.
- Follow this with in-and-out jump squats, starting with your feet together and jumping into a hip-width squat position, then bringing your feet back together.
