Strength Training, also called Resistance Training or Weight Lifting is any activity that causes your muscles to work against an applied resistance, such as a handheld weight. Strength training builds strong muscles and bones and has many specific health benefits such as,
- Preventing osteoporosis and chronic disease
- Assisting with weight maintenance and weight loss
- Preventing falls and fall-related injuries
- Increasing in daily functional movement
Benefits of Strength Training are limited to the muscles worked, follow this whole-body circuit to be sure to work all of the major muscle groups.
Suggested Equipment: Hand weights or similar household object, i.e. canned food or filled water bottle.
Workout Directions: Repeat each exercise 8-12 times, complete circuit 2-3 times, two times per week on non-consecutive days. Breathe throughout each activity, do not hold your breath. Inhale on the easy part and exhale on the hard part. Tighten abdominal muscles and maintain core strength during activities.
Participating in this activity is purely voluntary. If you are not regularly active, it is recommended to consult with a physician before starting physical activity.
- Physical Activity, Centers for Disease Control and Prevention (CDC)
- Physical Activity Guidelines for Americans, 2nd Edition, U.S. Department of Health and Human Services
- Potential health-related benefits of resistance training, National Library of Medicine, PubMed
The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).