Today I want to talk all about resistance training: why you should do it and how to incorporate it into your fitness routine! As a runner, it’s easy to sometimes forget how important resistance training is for my body. When I’m following a training plan, I usually have to mark specific days to remember to do lower body and even upper body resistance and strength training to help improve my running!
Before I dive into resistance training details, let’s take a look at last week’s workouts!
Last Week’s Workouts
Friday: 3 mile walk {a few separate power walks with the pup but totalled 3 miles!}
Saturday: ALL DAY Resistance Training workshop – probably about 3 hours of actual RT
Sunday: OFF – I could barely move my body
Monday: 4 mile run {9:00 pace}
Tuesday: Track Practice – 1.15 mile warm up {8:45 pace} 1×800 and 4×400
Wednesday: 6 mile run {8:34 pace}
Thursday: Hill Practice – this evening with my running club!
All about resistance training.
Okay let’s get serious, time to talk resistance training. You either love it or you hate it. I’m here to tell you why it’s good for you, why you should try to love it, why you won’t bulk up, and ways to get ‘er done!
Why resistance training {RT} is good for you.
- Increased ability to perform normal activities in every day life.
- Increase bone density {SOOO important for women!}
- Improved motor performance
- Decreased risk of injury
- Self-confidence booster
- More muscle – less fat
Why you should try to love RT.
- All of the reasons above.
- You really will feel better about yourself. You may feel sore at first, but increased strength is something you notice {and no, I don’t mean you can see it, but you can feel it!}
- Just do it. You will thank me for it 🙂
Why you won’t bulk up.
- You get bulky at the dinner table, not at the gym. Seriously, what you eat gives you bulk. Want a six-pack? Watch what you eat and do moderate cardio…not crunches!
- Increasing you weights in a group exercise class will not give you bulging biceps. Instead, it will help increase your muscle endurance.
- Testosterone makes you bulky. As a woman, lifting weights is not going to make you look like a body builder…unless there’s something else in that smoothie you had for breakfast 🙂
- Remember: You should be lifting more weight than your purse! You carry your purse around all day, amp up the weights and see the benefits!
How to fit in RT.
- Group Exercise! Seriously, this is a great way to get started especially if you’re unfamiliar wit RT. You have a workout created for you, so all you have to do is follow along!
- Video programs: P90X, Insanity, Jillian Michaels…we all know there are a bunch out there, so go ahead and pick your pleasure! Just make sure you’re using enough weight and don’t slack off because your instructor can’t see you!
- Fall is approaching, grab some hand weights and get outside! There are also so many exercises you can do using just your body weight!
Examples
Don’t worry y’all, I’m not all talk and no action. Here are a few exercises you can do to work various parts of your body!
Upper Body
Chest
- Chest press – with weights
- Push up – no weights and several variations based on ability
Back
- Bent over row – with weights
- Reverse fly – standing with weights
- Superman/Swim/Upper body life – no weights, supine on stomach
Arms
- Bicep curl {and other variations} – with weights
- Tricep extension – with weights
- Tricep dips – no weights
Shoulders
- Overhead shoulder press – with weights
- Lateral and/or Frontal raise – with weights
- Handstand push up – no weights {DISCLAIMER: please only do this if you feel comfortable in a handstand position!!!}
Lower Body
Abductor/Adductor
- Side-Lying hip lifts – no weights
- Single leg
Quads/Hamstrings
- Squats – with or without weights
- Lunges – with or without weights
- Dead Lift {single leg or both legs} – with weights is more effective
Calves
- Heel raises – with or without weights
- Toe raises – with or without weight seated
Not sure what some of these exercises are? You have two options: {1} Ask me! I love hearing from you and I’d love to help. {2} Google it. Seriously though, just about all these exercises can be found on the world wide web. But I think you should ask me first, just a personal opinion 🙂
Check out my week of free workouts for awesome ways to incorporate resistance training into your daily life!
You can also look into several other workouts that I’ve created just for you!
Until next time…
