Why Weight + Strength Training are so Important
Why Weights/Strength Training are so Important.
Our bone density, flexibility, as well as stability (ability to stay balanced when gravity pushes us around i.e risk of falls, etc.) is constantly on a decline the older we get. It’s just science. If you don’t use it, you lose it-yup that applies here as much as it does a foreign language! We can decrease risk factors as well as strengthen and maintain bone density through strength training.
What is it?
You’ve heard it before weight training, functional training, strength training…put them all together. These exercises train your muscles to work as a team and help prepare the body for daily tasks by simulating regular movements you already do at home, at work or in hobbies/rec. activities. As an example, a squat is a functional exercise. It uses the muscles both when you rise up and down from the couch or pick something up off the floor. You may even know someone with an overuse injury from work or lifestyle which led to muscle imbalances, tears, or worse. Many of these exercises can help us find and overcome these compensations used in everyday life.
Why does it benefit me?
1.If you’re looking for more sculpted arms or fat loss around your waist- weight training is where it’s AT! You will not bulk up, we talk a lot about this on the blog. You’ll become tighter when you add lifting into your routine 3x per week and require less cardio- YAY
2. Perform better in your workouts. These exercises generally use multiple joints & or muscle groups simultaneously.
3. Easier and Safer to perform everyday activities. Functional fitness exercises (like squats, lunges, deadlifts) are designed to develop the muscles to make it easier and safer to perform those everyday activities and reduce risk of injuries. Things like playing games with your kids, carrying groceries, or working on the yard.
*BONUS! Maintain or improve your quality of life (more adventure!) by being more stronger or more flexible for fun activities such as hiking, surfing, tennis with the family, and more.
How can I do it?
Many gyms offer a variety of weights and strength training movements within their classes but if you’re intimidated by time or feel safer at home, I have loads of options and challenges for you with just a simple pair of dumbbells!
1. TCF On Demand monthly training plan read more about the workouts here.
2. Bodyweight (pushups, sit-ups, planks, squats)
Download your Free Pushup Guide Here
3. Resistance bands:
We also love to use Mini Bands and Resistance Bands at TCF so you can find those workouts in the monthly calendar as well.
These are some of the staple moves to keeping me strong as a runner and athlete in general.
Hip strengthening workout on IG
Banded Arm workout on IG
What exercises should I do?
Squats, deadlifts, lunges are all compound movements used in everyday life. even just 10 minutes daily is enough to make a big difference. Camp 45 includes all of these types of movements and more to challenge you in a quick PDF download.
Training Camp Fitness is here for you: I’ve specifically designed these 8 workouts to include core strength in EVERY single one. That means you’ll be rock solid in whatever lifestyle or athletic endeavor you choose to tackle! I give you a calendar for month 1 and month 2.
Video demos of each workout, I demonstrate how to properly perform each move for the day and also offer modifications. Easy access to this video library whenever you need it.
TCF On Demand s my signature monthly program to help you find your routine and by ‘just showing up’ become an athlete again. Each week we lift 3 times and I guide you on what to do with the rest (ex LISS cardio, running, mobility workouts). If you prefer to workout everyday we also have a 5 day split calendar.
Preview the calendar
Are you ready to get stronger, unleash your inner athlete and find that motivation again?
Join the TCF Team here
*Disclaimer
If you haven't exercised for some time or if you have health problems, it's a good idea to check with your doctor before starting any new exercise program. Similarly, if you're pregnant, check with your doctor. Moderate activity is generally safe during pregnancy if you're healthy, but your doctor can assess what's best for you.