Get Started With Resistance Training

Get Started With Resistance Training

There are many different ways to do resistance training, and you don’t need to spend hours a day lifting weights to benefit from strength training. Here are two resistance exercises you can start to implement in your workout program two times a week. 

Squats

A great exercise for strengthening hips, thighs, and buttocks. Before long, you’ll find that walking, jogging, and climbing stairs are a snap!

1. Stand directly in front of a  chair. Your feet should be slightly more than shoulder width apart. Extend your arms so that they are parallel to the ground.
2. Place your weight more on your heels than on the balls of your feet. Bend your knees as you lower your buttocks towards the chair in a slow, controlled motion, while you count to 4.
3. Pause, and then, slowly rise back up to a standing position as you count to 2. Keep your knees over your ankles and your back straight.

Repeat the squat 10 times. This equals 1 set. Rest for about 1 minute. Then complete a second set of 10 squats.

Make sure you don’t sit down too quickly and don’t lean your weight too far forward or onto your toes when standing up

Wall push-ups

This exercise is a modified version of the push-up you may have done years ago in physical education classes. It is easier than a push-up and you don’t need to get down on the floor- but it will help to strengthen your arms, shoulders, and chest.

1. Find a wall that is clear of any objects such as wall hangings and windows. Stand a little farther than arm’s length from the wall. Face the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart.
2. Bend your elbows as you lower your upper body toward the wall in a slow, controlled motion as you count to 4. Keep your feet planted.
3. Pause, and then slowly push yourself back until your arms are straight as you count to 4. Make sure you don’t lock your elbows.

Repeat the wall push-up 10 times for 1 set. Rest for about 1 minute. Then do a second set of 10 wall push-ups.