Creating an Exercise Plan
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      1. MyCare Journey Plus
      2. Creating an Exercise Plan

      Strength Training Workout Examples

      In our article, Strength Training, you learned the benefits of strength training and things to keep in mind as you incorporate strength training into your routine. Let’s review a few other tips before you get started.

      Here are a few other considerations to keep in mind when partaking in a strength training routine:

      • Prioritize proper form vs speed. Moving through the movement too fast can compromise your form, increasing your risk for injury. Slow and steady wins the race here.

      • Consider functionality. Do exercises that mimic activities you do on an everyday basis. This will help you be more independent with those adult daily living (ADL) activities like cooking, carrying groceries, doing laundry, etc. We’ll be diving more into this the next time we meet!

      • When you are carrying out your exercises, remember to breathe out through your mouth while doing the work and breathe in through your nose as you return to the resting position. If you find yourself holding your breath, this can increase your blood pressure. It’s also often a sign you are using too much weight or need to consider a modification of the exercise until you build up your strength and endurance.

      • Make sure to warm up. This gets the blood flowing so more oxygen gets to those muscles you are getting ready to work! This could be walking for 5 to 10 minutes or completing some dynamic stretches you learned about earlier in our journey.

      • With that said, make sure to cool down after your work out too and eat something with protein and carbohydrates within 30 to 60 minutes after your workout. Protein especially helps the repair process of your muscle fibers and lowers your risk for muscle soreness and fatigue.

      • Don’t buy into the no pain, no gain rule! If you are feeling very sore after each workout, you likely are not properly hydrating or fueling before and/or after the workout or are doing too much too soon.

      Now the fun part….the workout! Below are a few workouts to help get you started. Remember to always prioritize safety and to check with your physician prior to starting a new exercise regimen.