Lift Betr

Lift Betr

Lift Betr

Low to moderate-intensity strength training can be super beneficial to your health!

Maybe you picture strength training as a constant cycle of gym visits, protein shakes, and unseasoned chicken breasts, but it doesn't need to be that way. You don't have to be a bodybuilder to benefit from strength (sometimes called "resistance") training. You can find beginner-level strength classes in most gyms and it's easy to incorporate strength training at home!

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Benefits of strength training are

  • Increased muscle mass
  • Improved bone density
  • Increased blood flow
  • Faster metabolism
  • Improved flexibility

Your body releases powerful endorphins when you exercise. Endorphins can improve your mood, reduce your stress, and increase your overall feeling of well-being.

The good news is, that you only need to incorporate moderate weight lifting twice a week to experience these amazing benefits.

Mix it up!

You also don't need a complicated, expensive weight machine to get started. You can use any of the following for a good strength workout:

  • Resistance bands
  • Dumbbells or hand weights
  • Your own body weight

Weighted Workouts

Start off by doing 1 exercise for each major muscle group with 10-12 repetitions.

You can find tons of examples of exercises online. Look up an exercise for the muscle that you feel comfortable doing.

  • Back
  • Chest
  • Shoulder
  • Biceps (front of arm)
  • Triceps (back of arm)
  • Glutes (bottom and hips)
  • Quads (front of thigh)
  • Hamstrings (back of thigh)
  • Abdominals

Pick a weight

Aim for a weight that feels easy the first 5 or so reps and then gives you more resistance. The last 1 or 2 reps should require about 80% of your effort.

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