I wrote a post a couple weeks ago about what one healthy habit I recommend starting in 2024, and it’s strength training. I thought it would be helpful to write a follow-up post with three straightforward ways to get started.
This post, as usual, is geared towards busy healthcare providers. It’s also for people who are new to strength training, or who have tried a bit in the past but could use a refresher.
Canada’s physical activity guidelines include muscular strengthening exercises involving all major muscle groups twice a week.
But remember, something is better than nothing! Don’t get caught up in exactly which types of exercises would be best, or how long workouts should be. Perfect is the enemy of good and all that.
Just start somewhere. And slowly and build momentum as you get more comfortable with your new routine (and newfound strength.)
Here we go – three straightforward ways to get started with strength training:
1. Choose a video workout
When I travel, I choose one full-body, no equipment workout video on YouTube. For getting started in strength training, I recommend choosing one video and doing it twice a week. I like doing the same video so that you can feel yourself getting stronger every week; seeing progress builds momentum.
Here’s a 20-minute one by Lucy Lismore that I tried on my last trip. Physio tip – I think this workout would be great for back pain.
2. Do a simple circuit
Here’s my beginner strength training circuit to try at home. Try doing all the exercises once and then see how you feel. One set might be enough! But if you want more, repeat the circuit once or twice.
Do each exercise for as many repetitions as you feel good about. It should feel hard, but not exhausting. Write that number down, and try to do an extra repetition the next time you do the workout.
I linked videos I like for how to do each exercise:
1 - Squats
3 - Walking lunges
4 - Bent-over rows (using whatever you have on-hand: milk jugs, dumbbells, your kid, etc.)
For a similar circuit that’s a little more beefy, try this one from Nerd Fitness.
3. Get an individualized program
Going to see a kinesiologist is an excellent way to get started on a strength training plan, especially if you’re worried about an injury or you have different abilities. Kins are exercise specialists; they can create a program for you, check your form, follow up to see how it’s going, and modify as needed. Many insurance plans will have kinesiology coverage.
Personal trainers are another good option for individualized plans. Just as an FYI, they’re not regulated healthcare providers (unlike kinesiologists, who are regulated in Canada).
I hope this helps, and keep me posted on your new strength journey!
Stay well friends,
-Dr. K
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