My favorite story about “big muscles” is this one:
My nephew, about 4 at the time, was sitting on his grandma’s lap, snuggling. It was sweet and cozy, and then he sat up, poked his grandma’s boob, and said, “Wow, Grandma – you have really big muscles!”
Actually, I think he said “muskles.”
OMG THE CUTENESS. We’ve been laughing about that for years.
By now, you’ve added resistance training to your exercise program, right? Right?!
Because in addition to getting poked in the boob and complimented by innocent toddlers, the benefits of resistance training are significant.
- increased functional ability, motor performance, and cardiorespiratory fitness
- increased bone density (bugger off, osteoporosis!)
- increased strength in connective tissues which provide joint support and stability
- improved glucose tolerance (bugger off, diabetes!), improved resting blood pressure, and improved quality of life
- decreased risk of injury
- decreased body fat mass
- improved overall bad-assness <— the most important one!
Because muscle tissue is more metabolically active than fat, the more muscle mass you have, the more calories you burn. That’s good news! And because weight-bearing exercise builds strong bones, lifting weights helps you ward off osteopenia and osteoporosis.
And it’s difficult to “bulk up” so do not be afraid to add resistance training to your programming.
Unless you’re training for a specific sport or level of performance, there is no one right way to lift weights. What you choose should be appropriate, and desirable, for you and your goals and your current fitness level. You can use dumbbells and barbells, or you can do body weight exercises.
Most people do a combination of the two.
But really, the best workout is the one you’ll do.
The best resistance training exercises, in my opinion, are:
Lower Body – squats, lunges, deadlifts, bridge, step-ups, plyometrics
Upper Body – curls, overhead presses, triceps extensions, rows, chest flyes, reverse flyes
Core – plank, back extensions, rotation (mason twist, bicycles)
I do these exercises on their own, as listed. But, I love love love compound exercises that incorporate more than one joint action, are dynamic, and get my heart rate up. Think burpees, mountain climbers, push presses, clean and presses, plank walks, and all the various combination exercises I incorporate in my Quickie Workouts.
Here’s one to try:
And if you’d like workouts that are created specifically for YOU, I can do that.
Message me for $50 off a training package through www.inerTRAIN.com, or for in-person training rates locally!
Do you prefer lifting weights or body weight exercise? Why? Tell us, so we can learn from each other!