We all know taking steps is important for our health but what is just as important? Strength training! And we want to show you how easy it can be. We put together a 3-week workout plan to coincide with our Beat the Heat step challenge, July 17th - August 6th (at participating organizations). This plan consists of four bodyweight exercises that will increase in reps and include two rest days per week. This plan can be followed on it's own or combined with the step challenge to really give yourself an extra challenge!
Ready to beat the heat and build strength?
Download the printable version of the plan below or look for the exercises to be posted weekly on the Message Board beginning Monday, July 17th. Please note, completing this workout plan is optional and is not required to meet the goal or earn points for the Beat the Heat step challenge.
Bodyweight exercises are a great starting point as they require no equipment and can be done anywhere. This includes squats, lunges, push-ups, planks, sit-ups and burpees. These exercises target multiple muscle groups and help build strength and stability. If you are looking for more, resistance bands, hand weights or kettlebells can be used.
Why Strength Train?
Strength and resistance training is important for many reasons, from balance to metabolism and bone health. Incorporating some form of strength/resistance training into your workout routine can yield many benefits.
Stronger Bones & Muscles
Strength training activates muscle fibers and stimulates their growth and adaptation. By regularly engaging in muscle-strengthening activities, you can enhance your overall muscular strength and endurance. This can lead to improved:
- Balance
- Mobility
- Overall physical function
- Independence as you age
Along with muscle growth, strength training is beneficial for maintaining and improving bone health. Weight-bearing exercises, such as lifting weights or using resistance machines, put stress on your bones, which stimulates the formation of new bone tissue. This can help prevent or slow down the progression of conditions like osteoporosis and reduce the risk of fractures.
Higher Metabolic Rate & Other Benefits
The more muscle you have, the higher your resting metabolic rate, meaning you burn more calories even at rest. Strength training can therefore contribute to weight management and help prevent age-related muscle loss. Strength training even has mental and emotional benefits. It can boost your mood, reduce symptoms of anxiety and depression, enhance cognitive function, and improve sleep quality.
Listen to Your Body
If you are new to strength training, start slowly and progress gradually. It's important to listen to your body and start with a routine appropriate for your fitness level.