Strength/resistance training is crucial to build and maintain muscle mass. Muscle supports a healthy metabolism and helps you burn fat. Maintaining muscle is important for overall health, physical function and quality of life, especially as we age. Research also suggests exercise is linked to improvements in sleep quantity and quality, cognition, energy, and mood. This means exercise may help you feel better from the inside out and not only live a longer life, but a better life!
Incorporate a minimum of two strength training sessions per week, targeting all the major muscle groups of the body. This can be done with body weight exercises, weights, bands, or exercise machines. Whatever you choose, ensure you are challenging your muscles.
Why Should I Strength Train?
- Strength training helps improve body composition by increasing muscle mass and decreasing fat mass.
- Fat is a key source of fuel for resting muscle, so more muscle = more calories burned.
- Maintaining muscle helps optimize metabolism, control blood sugar, and burn fat.
- Strength training not only increases muscle mass but may slow bone loss. This becomes especially important as we get older.
- “Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.”
- Bone density also begins to decline in your 30’s if you aren’t actively working to counteract this process, and declines even more so during the perimenopause-menopause transition.
- Strength training will help you stay strong, mobile, and evolve to live at your peak!
- It’s never too late to incorporate strength training, you can build muscle and help maintain strong bones at any age.
How Can I Optimize My Workouts?
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Listen to your body! If an exercise gives you pain or discomfort that feels different than the muscle working, stop and try something else (check out our exercise swap guidance article for ideas)
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Ensure you allow for adequate recovery time between workouts and quality sleep. An average recovery time of 48-72 hours is recommended between muscle groups, but this number can vary on an individual basis. So, listen to your body!
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Make sure you are hydrated and fueled before, during and after exercise
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125-130 oz/day of fluid (~16 cups) for men
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91-95 oz/day of fluid (~12 cups) for women
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Try to time your workout 1-3 hours after eating. If you exercise first thing in the morning, experiment with eating something simple beforehand to help fuel your workout, within your daily caloric recommendations.
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Try to eat at least 30 grams of high quality protein, within your daily protein recommendations, two hours post exercise to promote muscle building
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There are so many different ways to strength train. Find different modes that you enjoy, or grab a friend and exercise together!
How Can I Make Sure I’m Progressing?
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If you are new or returning to strength training, it is better to start with no weight or a light weight for each exercise. You can always increase.
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Without sacrificing form, choose a weight in which the last 2-3 reps are a challenge.
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Slow and control the eccentric (lowering) portion of the movement. Slowing the movement allows you to focus on your form, reduce your risk for injury, and increase muscle size and strength.
- Throughout each set, make sure you are checking in and maintaining good form–especially as you begin to get tired!
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Make sure to keep a neutral spine and engage your core with all exercises.
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Stick with the same exercises for a period of 5-8 weeks (unless you have a pain point) but increase one variable (weight, reps, or sets) in order to challenge yourself each week.
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Pick one variable to increase each week. If you increase your weight, you may need to decrease your reps. If you increase your reps or sets, staying at a similar weight is appropriate.
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Example:
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Week 1: perform three sets of 12 reps of bodyweight squats
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Week 2: perform three sets of 15 reps of bodyweight squats (reps increased)
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Week 3: perform three sets of 15 reps of squats holding a 10 lb dumbbell (weight increased)
What If I Prefer to Take Exercise Classes?
There are many ways to incorporate strength training! Classes through an app like Apple Fitness+, Aaptiv, Beach Body, Fitocracy, Les Mills+, Nike Training, Peloton®, Silver Sneakers GO, Senior Planet, and StudioSweat all incorporate a combination of weight training and cardio through a virtual instructor. Many apps have free classes on YouTube as well, like BeachBody, Les Mills+, Nike Training, and Senior Planet. Look for key phrases like “strength” and “build muscle” to know if a class incorporates strength training.
2-Day Full Body Strength Training Program
Need a modification?
No equipment? Difficulty or inability to perform exercise listed?
Warm-Up
Navigate to your Neuromotor/mobility program (click on the My Plan tab and scroll to the Activity section) to complete your warm-up prior to strength training.
Work-Out Day 1
Exercises in Blue: Approximately 30-minute* session
Whole Program: Approximately 60-minute* session
*Time can vary based on individual rest times
Key
| Reps | Sets |
| One rep is one complete exercise movement | A collection of reps |
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A/B exercises: Two exercises with the same number labeled “A” and “B” indicates a superset. Complete supersets back to back (A then B), with minimal rest between and repeat until you have completed all sets. Supersets are a great way to incorporate more work in less time.
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Rest times: Start each set feeling mostly recovered by resting 1-2 minutes between sets. Listen to your body and adjust as needed. If you don’t need the full 1-2 minutes of rest, challenge yourself with a heavier weight on the next set.
How Else Can I Progress if I have Limited Equipment?
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Do more reps than prescribed in the program. The goal is for the last 2-3 reps to be a challenge. If you cannot get there by increasing the weight, you can perform more reps until you reach that point.
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Decrease your rest times. This is another way to try and challenge yourself if you are unable to increase the weight on an exercise due to limited equipment.
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Increase your sets for each exercise.
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Try the “alternate progression” variation under each exercise, for another way to make the exercise more challenging if you cannot increase weight.
1. Goblet Squat
- Use a dumbbell or your bodyweight
- Scaled modification: bodyweight box squat
- Alternate Progression: Perform a single leg squat to a box
| Sets | Reps |
| 3 | 12 - 15 |
Click here for additional modifications.
2a. Alternating Dumbbell Floor Press
- Alternate Progression: Glute Bridge Floor Press
| Sets | Reps |
| 3 | 8 - 15 each arm |
Click here for additional modifications.
2b. 3 Point Dumbbell Row
- Alternate Progression: Bird Dog Row
| Sets | Reps |
| 3 | 8 - 12 each arm |
Click here for additional modifications.
3. Dumbbell Romanian Deadlift
- Scaled Modification: Use light dumbbells or a PVC pipe/stick to practice the movement pattern
- Alternate Progression: Single Leg Romanian Deadlift
| Sets | Reps |
| 3 | 10 - 15 |
Click here for additional modifications.
4a. Seated Dumbbell Shoulder Press
4b. Dumbbell Step Ups
- Ideally use a box that puts your thigh parallel with the ground
- If this is too difficult, use a lower box
- Use your body weight or dumbbells
| Sets | Reps |
| 3 | 8 - 12 each leg |
Click here for additional modifications.
5. Single Leg Glute Bridge
- Scaled Modification: double leg glute bridge
- Advanced Modification: add a dumbell on top of your hips to increase weight
| Sets | Reps |
| 3 | 8 - 15 each leg |
Click here for additional modifications.
6. Single Arm Farmer's Carry
- Scaled Modification: decrease time/weight
| Sets | Reps |
| 3 | 30 seconds each side |
Work-Out Day 2
Exercises in Blue: Approximately 30-minute* session
Whole Program: Approximately 60-minute* session
*Time can vary based on individual rest times
Key
| Reps | Sets |
| One rep is one complete exercise movement | A collection of reps |
-
A/B exercises: Two exercises with the same number labeled “A” and “B” indicates a superset. Complete supersets back to back (A then B), with minimal rest between and repeat until you have completed all sets. Supersets are a great way to incorporate more work in less time.
-
Rest times: Start each set feeling mostly recovered by resting 1-2 minutes between sets. Listen to your body and adjust as needed. If you don’t need the full 1-2 minutes of rest, challenge yourself with a heavier weight on the next set.
How Else Can I Progress if I have Limited Equipment?
-
Do more reps than prescribed in the program. The goal is for the last 2-3 reps to be a challenge. If you cannot get there by increasing the weight, you can perform more reps until you reach that point.
-
Decrease your rest times. This is another way to try and challenge yourself if you are unable to increase the weight on an exercise due to limited equipment.
-
Increase your sets for each exercise.
-
Try the “alternate progression” variation under each exercise, for another way to make the exercise more challenging if you cannot increase weight.
1. Dumbbell Deadlift
- Scaled Modification: Elevate the floor by putting the dumbbell on a small box to decrease the distance between it and you
| Sets | Reps |
| 3 | 8 - 12 |
Click here for additional modifications.
2. Tall Kneeling Banded Lat Pulldown
3. Split Squat
- Scaled Modification: Hold on to something sturdy for support and balance
| Sets | Reps |
| 3 | 6 - 10 each leg |
Click here for additional modifications.
4a. Incline Push Ups
- Scaled Modification: start by using a wall
- The lower the incline, the more challenging
- Advanced Modification: Weight Push Up
| Sets | Reps |
| 3 | 6 - 12 |
Click here for additional modifications.
4b. Bent Over Dumbbell Row
5. Banded Prone Lying Hamstring Curl
- Alternate Progression: Single Leg Prone Lying Banded Hamstring Curl
| Sets | Reps |
| 3 | 12 - 15 |
Click here for additional modifications.
6a. Dumbbell Calf Raise Off Step
- Scaled Modification: use body weight
| Sets | Reps |
| 3 | 12 - 15 |
6b. Modified Side Plank
- Scaled Modification: decrease time or can do reps of position if you are unable to hold
- Advanced modification: increase your time, or perform a weighted side plank
| Sets | Reps |
| 3 | 10 - 30 sec each side |