Getting Started with Strength Training

start strength workouts at homeThere are many tools that can help you with strength training – weights and machines at the gym, a dumbbell or two at home, kettlebells, suspension training systems like TRX, resistance bands, and even your own bodyweight.

Some fitness classes like Pilates, some yoga classes, BodyPump, and bootcamps can also count toward your two weekly strength training sessions (as recommended by the CDC). Whether you are working on your own, in a class, or with a fitness professional, it’s important to work at an appropriate progression so that you continue to build strength in the ways that will be best for you.

Start Strength Workouts Today

The online workouts from Tiny Fitness don’t require any equipment except for a mat or towel – they use your own bodyweight to work various upper, lower, and core muscles. Our workouts don’t require any previous fitness experience (just doctor clearance), and they include progressions and ideas for more advanced workouts.

Most of our online workouts are not full-body workouts because they are 15 minutes or less.  Choose two workouts for different muscle groups and do them back to back if you have time, or spread your workouts out throughout the week, but be sure to work your upper body, lower body, and core each week.

Why should I do strength training?

Strength training won’t give you big muscles (unless you are specifically training and eating to grow bigger muscles).  Instead, it will:

  • increase your resting metabolic rate, since muscle burns more calories at rest than other body tissues
  • improve your everyday life by making movement easier, from carrying groceries to getting in and out of bed
  • tighten and tone the muscle you already have, helping your clothes to fit better
  • straighten your posture, helping you look fitter even sooner
  • help protect you from falling and other injuries – core strength is key for balance

Strength training with equipment?

Check out our tips for becoming your own personal trainer, or contact a fitness professional for a few sessions to get you started with a routine that will be safe and beneficial for you.

If you go it on your own, make sure to include movements that target all of your muscle groups, and work at an appropriate level for your current strength (and with your doctor’s approval).  Tiny Fitness is always here to help if you have questions!

Make sure to take a look at our other home workout tips, including how to get started with cardio.