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Fit Tip: Strength Train at Least Twice a Week

You know you should be spending time strength training, but you already spend a lot of time at the gym doing cardio and don't think you can fit in toning sessions. Don't assume you have to spend hours lifting weights — it doesn't take much to start seeing results. Start with 20 to 30 minutes of strength training sessions twice a week. Lift dumbbells, do exercises that use your own body weight such as push-ups and tricep dips, experiment with a resistance band, try those weight machines. Remember to work all your muscle groups, not just your upper body. Once you fit that into your schedule, work on adding another day. You'll notice that you're body is stronger overall, your muscles have more definition, and you'll feel more powerful when running, biking, or doing other cardio.


Join The Conversation
mtiger mtiger 8 years
I'm sticking with cardio for now because I want to lose weight. I do the elliptical 30 minutes a day, 5 days a week. Once I get to my goal weight, my plan is to do the elliptical 30 minutes a day, 3 days and week and do 30 minutes of strength training 2 days a week.
digibron digibron 8 years
I've just started strength training at home for half an hour once every three days (so 2-3 times a week), and I already feel more energetic! I'm alternating between using hand weights (a Women's Health routine) and a resistance tube (a CSIRO routine) at the moment. I can't wait to see results! I'm finding it easier to stick to than usual because of the variety and being able to do it in the comfort of my own home. (Usually in my PJs, because I do it first thing in the morning. :)
fathalie fathalie 8 years
i do pilates 2x a week and a 30/60/90 class at equinox. are those enough?
jkat jkat 8 years
Does pilates reformer classes twice a week count as strenth training?
hepsmom hepsmom 8 years
Well, I've been focusing on running, but you guys have inspired me to mix it up a little! Thanks!
suyen suyen 8 years
i love strength training using free weights, ball, etc... i didn't work out before.. but since i decided to work out with a personal trainer, i fell in love with it! it's addicting when you start to feel stronger.. my arms still look a bit flabby (since i don't like cardio.. hehehe...) but when i flex it.. i feel the muscles... :) it's definitely good for you!
Spectra Spectra 8 years
I used to hate strength training, but now that I've done it more often, I love how it makes my body look and feel.
princess_eab princess_eab 8 years
I go about 3-4 times a week - I love strength training! I do two leg machines, three arm machines, and sometimes use small free weights. I have defined back muscles now! (I've been going for about 6 weeks) I am odd in that I don't like long or difficult cardio - I do 30-45 minutes on the elliptical a few times a week - but I looove Pilates and do that as much as I can, usually 4 times a week...
GlowingMoon GlowingMoon 8 years
I agree -- I think adding strength training makes a big, positive difference. In my opinion (as I expressed in previous posts), strength training sculpts the body. It makes for shapely arms, legs, abs, back, etc. When strength training is done right (coupled with healthy eating and cardio), it carves a provocative figure. It gives the body the "Wow" factor. Seriously. Incidently, I end up strength training a couple of times a week. Most of my cardio exercises are quite muscular. Also, I do free weight sessions as well.
nia0nia nia0nia 8 years
renees you need to reach fatigue in the muscles you're working. so you could work on your shoulders and chest for 10 min one day, biceps and triceps for 10 mon the next and so on. that should be long enough to fatigue if you focus on one or two muscles
tlsgirl tlsgirl 8 years
I definitely need to do more strength training. I don't mind it so much, I just tend to get bored, and it's so much easier to just do cardio.
ilanac13 ilanac13 8 years
i can agree and see the value of toning with weights - but i guess that it's just easier for me to fit in the cardio workout while i'm on my lunch break rather than doing a weight routine. i might have to try to figure something out so i can tone a bit more since i have to agree that there's a need in variety and my body will probably like me more.
teacherturtle1 teacherturtle1 8 years
strength training is the best! period! that's all i do, and it works for me, and i'm sure it works for all! but yeah, i'll eventually get to doing cardio.. ;)
Kimpossible Kimpossible 8 years
I strength train for an hour 3 days a week. And I love it!!!
Hoaxerz Hoaxerz 8 years
Skip the machines. Go with free weights, bands, or body weight exercises- the results can be amazing.
Renees3 Renees3 8 years
Is it just as good to break it up? I do like 10-15 min of strength training like 4 times a week.
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