I had a different post planned for today, but there was a request for this information in my Spring into Action Move for Your Mind 30-Day Kickstart Class. (It’s not too late to join. We just started yesterday. Click here. It’s free.) I decided it was a useful topic for everyone.
Strength training is important for all of us, not just those who want to build massive muscles or to be able to flip a tractor tire. We start losing muscle mass in our 30s, and doing what we can to maintain it is important for quality of life as we age. It can affect our ability to take care of ourselves, to walk up and down stairs and to maintain a healthy weight. Weight-bearing exercise is a crucial component in preserving our bone density—a major factor in healthy longevity.
You can add strength training to your home fitness routine or spice up the strength training you already do without spending a fortune or taking up a lot of space. Here are three great options:
- Resistance Bands: These are highly portable and take up minimal space. They are suitable for all ages and come in a range of resistance levels, so you can progress as you get stronger and so you can use appropriate resistance for each muscle group. Here is a good basic starter set. This set has loops, which add some versatility. If you want something with handles and the ability to close it in a door for a fixed point, this is a great set. Here is a terrific 20-minute full-body TheraBand™ routine demonstrated by a former Wichita State University volleyball player and student of mine, Jackie Church. Although she is using a version of TheraBand™ with loops, these exercises could be done with a basic band, as well.
- Kettlebells: Kettlebells are a fun and effective way to add weight to your training program without taking up a lot of space. The set I use is no longer available, but here is a good basic set that is appropriate for beginners, but also allows for progression. Kettlebells are terrific for developing core strength and stability and are a lot more versatile than they may look. Here is a nice article with 22 exercise options. You could get started by choosing 5 or 6 of them.
- Power Yoga: Body weight can be an effective strength-building tool. My very favorite online yoga teacher is Kassandra Reinhardt. This is her YouTube channel. When I am using yoga specifically for strength, I do one of her Power Yoga practices. I also love her Hatha, Yin and Vinyasa practices. Scroll down on her channel to find Power Yoga, and try out the other styles as well for flexibility, restoration and release.
Strive to include strength training at least twice a week. Be sure to take at least a day off in between unless you are more advanced and breaking your training into separate muscle groups on different days. For someone training for overall fitness and functional strength, the full-body strategies I have linked in this post can be very effective.
If you would like some extra support and motivation, join my FREE Spring into Action Move for Your Mind 30-Day Kickstart Class. You set your own movement goal, and I provide weekly lessons in mind-body synergy, visualizations, journaling exercises and other support, within my JustWind Community.