How to Start Resistance Training

colorful dumbbells

If you’ve been following my recent posts you know that cardio alone is not the answer to sustained weight loss. It is great for keeping your heart muscle healthy but when it comes to longevity resistance training is king. Personally, I think it’s easier for people to walk, run, or bike than it is to start a resistance training program. For one thing, you don’t have to learn how to do anything; we all know how to walk, run, or ride a bike (well, most of us). And it can be intimidating to think about lifting weights. I mean, that’s only for fitness fanatics and bodybuilders, right?

It’s true that it takes a little bit more of a learning curve and patience to learn resistance training but it’s so worth it. Consider these five facts:

  1. Resistance training builds bone mass. The older we get, the more our bone density declines and this is a big deal. Our bones are the structure for our bodies. When they get brittle, they break more easily. Our movement depends on our bones, muscles, and nervous system all working optimally. Resistance training contributes to strengthening all of it.
  2. More muscle equals a faster metabolism. The more muscle our body has, the more we are able to burn calories while at rest. This is why people with lower body fat can eat so much!
  3. Less fat means a more toned look. Muscle takes up less space than fat does so you will look tighter. If you decrease your body fat percentage over time, you will also notice more muscles, especially in your abs!
  4. Exercise increases energy levels. When you work out, you feel more energetic. Those endorphins are real!
  5. Adding curves helps your clothes fit better. Enough said.

Cardio only goes so far. You may lose weight initially but to keep it off, you have to do more. If you skip a week of cardio, you feel it the next time you run. If you skip a week of resistance training, you can pretty much pick up where you left off. In fact, once you consistently lift weights, even just a few days a week, building that muscle over time, you can pause for a while and still find that you will easily build it back up in a shorter amount of time. It’s called muscle memory and it’s a thing!

If you’ve followed me for a while you know I post videos of my workouts and many people have shared that I inspire them. But inspiration isn’t a plan. I decided to create a beginner program for those of you who have wanted to start resistance training and just didn’t know how. You only need two days a week, approximately 45 minutes. Plus, I’ve added in two days of cardio for just 20 minutes each time. That’s all you need! If you find that you love resistance training and want to advance, message me. Or, if you have trained in the past and want to get back into it, I can create a custom program for you. Let’s start a new healthy habit to help you look and feel better!

Beginner Program

Notes:
Each exercise should be done in two sets of 8 to 12 reps unless otherwise specified
Strive for 7,000 steps each day
I have built in three days of rest but you don’t need to do nothing on those days. Feel free to stretch, do yoga, walk, or hike.
If you don’t have weights, alternate exercises are provided. If you aren’t sure how to do an exercise, message me at kerri@fitprmomlife.com and I’ll send you a video and walk you through it! 

Day 1

Warm-up: Wall slide (5), Pigeon stretch (:30 per side), Arm circles (5 in each direction)

Goblet squat (alternate: step-up)
Dumbbell chest press (alternate: push-up)
Dumbbell Romanian deadlift (alternate: bodyweight single leg Romanian deadlift)
Dumbbell single arm row (alternate: plank with alternating single arm row)
Calf raise
Dumbbell hammer curl  (alternate: use soup cans)
Tricep kickback (alternate: close push-up)
Plank Hold – :30

Day 2

20 minute cardio 

Day 3

REST

Day 4

Warm-up: Wall slide (5), Pigeon stretch (:30 per side), Arm circles (5 in each direction)

Glute bridge (alternate: donkey kickback)
Dumbbell fly (alternate: push-up)
Dumbbell reverse lunge (alternate: step-up)
Dumbbell bent row (alternate: dumbbell rear delt raise)
Booty band side walks – :45 (alternate: fire hydrants 8 to 12 reps per side)
Dumbbell shoulder press (alternate: pike push-up)
Dumbbell lateral raise (alternate: hold arms outstretched for as long as possible)
Russian twist

Day 5

20 minute cardio

Day 6 and 7

REST 

 

Published by FitPRMomLife

Kerri Howell is FitPRMom, a working mom in public relations by day, a mom and partner always. A certified personal trainer and nutrition coach, she helps other busy women reach their health and fitness goals.

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