There are multiple ways to work in activity to your day-to-day life and the most important factor is that you enjoy what you do! However, if you have the ability to add in resistance training, I hope the following post not only outlines how to do this but encourages you to try!
Adding resistance training into your weekly routine can help maintain and increase your existing muscle mass which is extremely important considering we may begin to lose muscle mass as early as age 301. As we age, this loss in muscle mass can increase our loss of balance, lead to increased risk for low bone mineral density, and decrease our ability to keep up with activities of daily life. Additionally, potential benefits to resistance training include improved sensitivity to insulin, reduced risk for certain cardiovascular related conditions, and improved mental health1.
The good news is you don’t have to devote hours of time in the gym to reap the benefits of resistance training! Studies have shown that even adding 20min of resistance training 2-3 times a week is enough to reduce muscle breakdown and attain some of the benefits associated with strength training2.
Resistance training is defined as any exercise that exerts an external force on your muscles3. This can be accomplished with bodyweight exercises, weights, or by using resistance bands. Outlined below are a few exercises you can start doing right now from the comfort of your own home!
Always start at a level that is safe and attainable for you and receive proper medical clearance before starting any new resistance training routine. We at Lemond would also love to partner with you and ensure you are nutritionally supported for all the activities and resistance training you may decide to partake in!
How do you plan to incorporate resistance training?
- Westcott, Wayne L. PhD. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8
- Strength training: Get stronger, leaner, healthier. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670#:~:text=You%20can%20see%20significant%20improvement,Aerobic%20activity. Published May 15, 2021. Accessed January 10, 2023.
- Mahaffey K. Resistance training exercises & concepts you should use. NASM. https://blog.nasm.org/resistance-training. Accessed January 10, 2023.
No information on this site should be used to diagnose, treat, prevent or cure any disease or condition.