Strength Training How-Tos


Why Strength Training

Strength training has so many benefits, but the most critical one is that it makes it easier to control your blood glucose level.

Strength training help your body:

  • Respond better to insulin
  • Improve the way it uses blood glucose
  • Lose and/or maintain weight
  • Lower your risk for heart disease

It is recommended to do muscle strengthening activities for at least two days each week.

Strength Training “How-Tos”

Anyone, at any fitness level, can and should do strength training. For beginners, bodyweight is enough to get you started. However, it can be hard to continue to challenge your body without any additional resistance, so to progress, you’ll need some equipment. 

You should consult your physician before starting any fitness program to determine if it is right for your needs.

Let’s Get started!

Once you’re ready to get started with a weight training program, keep the following tips in mind.

  • Warm up with some aerobic activity, such as a 5-minutes brisk walk.
  • Start with lighter weights that you can lift 10 to 15 times with proper form. Begin with 1 or 2 rounds of 10 to 15 repetitions, and slowly progress to 3 rounds or more.
  • When you can easily do the recommended number of rounds and repetitions, increase the weight by 5 to 10 percent.
  • Rest for at least 60 seconds in between your rounds. This helps prevent muscle fatigue.
  • Cool down for 5–10 minutes after each session, stretching the muscles you worked out.
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