Are you resistant to resistance training? Starting resistance training, also known as strength training, can be intimidating especially when you are a beginner. You may not know what muscles to strengthen, which exercises to choose, what the proper technique is, or even how much weight to start with. It may seem as those you need to be an expert in exercise to get started. The good news is there is no need to be discouraged! In this blog, we will outline 5 simple resistance exercises to help you get established. These exercises will help you strengthen major muscle groups which will be important to improve and maintain your mobility, function, and overall quality of life.
Squat to Shoulder Press: Begin with your feet should-width apart and squat down until your thighs are parallel to the floor. Make sure your knees are aligned with your toes and feet shoulder-width apart. Then, as you return to a starting position lift your arms above your heads with your palms facing each other. Perform this exercise eight more times and then assess your muscle fatigue. You should feel muscle fatigue in your buttocks, thighs, and shoulders.
Loaded Carries: Using proper lifting mechanics squat down to the floor and pick up a weighted object. Then, walk and carry the object a short distance making sure to keep the object close to your body. Finally, squat back down and place the object back on the floor. Repeat this exercise eight more times and then assess your muscle fatigue. You feel this exercise mostly in your thighs and buttocks with the possibility of your arm and shoulder muscles. This is an important and functional exercise as this could translate to many daily activities such as carrying groceries.
Dead Bugs: Start on the floor lying on your back. This might be more comfortable if you choose to lie on a cushiony surface such as a yoga mat. Bend your legs to 90 degrees and then lift your arms and legs to form a tabletop position. Simultaneously lower your arm and straighten your opposite leg. Make sure you are breathing through this exercise while maintaining a tight core. Then repeat on the other side eight more times. You should feel this exercise mostly in your abdominal region with some muscle fatigue in your arms and thigh muscles.
Standing Y’s: Start by standing and facing a wall. Place your hands on the wall at shoulder level. Then slide your hands up diagonally until your reach your end of the range of motion and you form a “Y” position with your body. At the top, you should focus on squeezing your shoulder blades together and then slowly lower your hands back to the starting position maintaining contact with the wall. Repeat eight times and assess muscle fatigue. This exercise focuses on your back and shoulder muscles.
If you find the exercises to be too difficult or easy, then there are plenty of ways to progress or regress. Common ways to increase the difficulty of an exercise would be to add dumbbells or a resistance band. Easy methods to decrease the difficulty of an exercise would be to decrease resistance in the form of weight or bands, repetitions, or even the range of motion. Even after this short blog, you may be feeling unsteady about starting up a resistance program without any guidance. Experiencing a current or former injury, inexperience, and even age are all factors that could contribute to your hesitation regarding strength training. If you are experiencing feelings of uneasiness, then it would be a good idea to consult an expert before starting a program. All our personal trainers would be happy to help you on your journey to a healthier lifestyle. Our personal trainers at Live Your Life are all supervised by a Doctor of Physical Therapy. Contact us for a free consultation today!