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 exercises 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?
If heading to the free weight section is not for you, there are plenty of other ways you can incorporate strength training! Group classes like CrossFit, Orangetheory®, and F45 all incorporate a combination of weight training and cardio in a group setting under the guidance of an instructor. Some other group and class based options that are offered at many gyms include Barre, assorted Les Mills™ Classes, Pilates, and TRX. Look for key phrases like “strength” and “build muscle” to know if a class incorporates strength training.
4-Day Strength Training Program Upper / Lower Split
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 in 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 in 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.
1. Barbell Back Squat
- Scaled Modification: Goblet Squat with dumbbell
| Sets | Reps |
| 3 | 8 - 12 |
Click here for additional modifications.
2. Barbell Romanian Deadlift
- Modification: Dumbbell Romanian Deadlift
| Sets | Reps |
| 3 | 8 - 15 |
Click here for additional modifications.
3. Dumbbell Reverse Lunge
4. Leg Press
5. Cook Hip Lift
- Advanced modification: Add a dumbbell to your hips
| Sets | Reps |
| 3 | 6 - 12 each side |
6. Standing Cable Chop
| Sets | Reps |
| 3 | 10 - 15 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 in 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 in 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.
1. Bench Press
2. Single Arm Incline Dumbbell Press
3. Three Point Dumbbell Row
Work-Out Day 3
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 in 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 in 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.
1a. Trap Bar Deadlift
- Scaled Modification: Elevate the bar onto blocks (higher blocks = easier to get into the start position) or use a dumbbell or kettlebell
| Sets | Reps |
| 3 | 6 - 10 |
Click here for additional modifications.
1b. Cross Connect Side Plank
2. Bulgarian Split Squat
3. Feet Elevated Sumo Squat
4. Seated Leg Curl
5. Dumbbell Hip Thrust with Band
| Sets | Reps |
| 3 | 15 - 20 |
Work-Out Day 4
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 in 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 in 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.
1. Scrape the Rack Press
2. Pull-Up
- Scaled Modification: Use a band or machine assistance
- Advanced Modification: Add weight
| Sets | Reps |
| 3 | 12 - 20 |
Click here for additional modifications.
3. Alternating Dumbbell Glute Bridge Bench Press
4. Machine Chest Supported Row
5. Standing Dumbbell Lateral Raise
6. Dumbbell Twist Bicep Curl
| Sets | Reps |
| 3 | 10 - 15 |
7. Bench Leg Lowers
| Sets | Reps |
| 3 | 10 - 15 |