Strength Training Guidelines
Strength training is another form of exercise that works the body in a different way than cardio. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones, and connective tissue.
Strength training is just as important for weight loss as cardio. By lifting weights, you build lean muscle tissue, which raises metabolism and reduces body fat—as long as you’re also watching your calorie intake.
The general guidelines for strength training are:
- Choose eight to 12 exercises, targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps, and abs).
- For beginners, do one set of eight to 16 reps of each exercise to fatigue. More advanced exercisers can do two to three sets.
- Train each muscle group two to three non-consecutive days a week.
- Work each exercise through its full range of motion and use good form.
Strength Training Resources
While stretching is often the most overlooked exercise, it’s one of the most important for keeping us agile as we get older. And, unlike the rigors of cardio and strength training, it’s relaxing and it feels good.
Stretching can be done anytime throughout the day, but it’s also important to stretch after your workouts, especially if you have any chronically tight areas. The guidelines for stretching are:
- Stretch your muscles when they’re warm (after your warm-up or, even better, after your workout).
- Do static stretches with a focus on tight areas, such as the hamstrings and lower back.
- Stretch a minimum of two to three days a week. Even better would be every day.
- Stretch within your range of motion. Stretching shouldn’t hurt.
- Hold each stretch for about 15 to 30 seconds and do two to four reps of each stretch.
Don’t forget that yoga workouts are a great way to both stretch your body at the same time you build endurance and promote relaxation and stress-reduction. Pilates also promotes flexibility along with core strength and stability. Both of these activities are a great addition to a traditional cardio and strength training routine.
Flexibility, Yoga, and Pilates Resources
Putting It All Together
All of these guidelines are great, but how do you put together a complete exercise program where you get your cardio, strength, and flexibility all at once?
There are multiple ways to set up a schedule, but this sample schedule shows how you might start if you’re a beginner:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 20-Minute Cardio Lower Body Stretch |
Total Body Strength Total Body Stretch |
Rest or Stretch | 20-Minute Cardio Lower Body Stretch |
Total Body Strength Total Body Stretch |
Rest or Stretch |
More about setting up a complete program.
Motivating Yourself to Exercise
While it’s important to know basic exercise guidelines and principles, the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won’t do you any good.
It’s important to remember that motivation doesn’t just happen. It’s something you make happen each and every day. If you have multiple reasons to exercise, you’ll always have something to get you moving, even when motivation is hard to come by. The hardest part of exercise is getting started. If you can get that far, you’ve won half the battle. Some ideas:
- Remind yourself of your weight loss goals.
- Think of a future event to get ready for (a wedding, a vacation, etc.).
- Consider how much energy you’ll have to get more things done.
- Imagine how relaxed you’ll feel after a workout.
- Think of your exercise time as the only time you may get to yourself all day.
- Remind yourself how good you’ll feel by following through.
- Promise yourself a reward for completing your workout.
- Think of all the diseases and illnesses your workout could protect you from.
- Remind yourself that this workout is necessary to reach your goal
The best way to exercise is to start with something simple and accessible. Try walking a few days a week and let that be enough until you’re ready to try more activities. The important thing is to move your body as often as you can.