re·sist·ance  

/riˈzistəns/ – noun – The refusal to accept or comply with something.  Synonyms: strength, endurance

In this week’s challenge I’m asking you to refuse to accept or comply with mediocrity and just a trimmer version of the same body.   I’m asking you to settle for nothing less than the best you can be.  Take a stand to oppose weakness and build strength and endurance in your fitness world.  Take a deep breath, step off the treadmill a couple of days a week and plunge into a resistance training program.  Yeah, you heard me, pick up some weights to build your body.  They’re not just for the guys!

Don’t get me wrong, cardio is great for the heart and lungs.  It burns major calories and gets a lot of credit for weight loss, but many times the benefits of resistance training go overlooked.   Check out the benefits below and then start incorporating 2-3 days of strength training to your workout each week.  Use body weight exercises, dumbbells, barbells, kettlebells, weight machines, medicine balls, resistance bands or any other equipment that offers resistance and builds strength.  Try my At-Home Strength Workout for those times that you just can’t make it to the gym.  It’s easy to follow, adjustable in time (15-60 minutes depending on how many times you go through the circuit), adjustable in fitness level, and can be done in a small space with little equipment.  It is sure to fit any fitness level, any schedule and any excuse.

My Top 10 Reasons to Strength Train…

#10 – preserves bone health and muscle mass that is generally lost as we age to the rate of 1%-2% a year after the age of 30 and speeds up after the age of 50

# 9 – improves general health by managing glucose levels, improving sleep patterns and lessening fatigue

# 8 – improves your ability to perform everyday activities

# 7 – improves strength, coordination, balance, endurance and general body mechanics (which prevents falls in the aging)

# 6 – improves quality of life by helping with weight management, stress management and self confidence

# 5 – adds muscle definition and results in a fit, toned body

# 4 – helps to alleviate joint pain as it strengthens the connective tissue around the joints (Yes, it even helps control back pain!)

# 3 – burns more calories throughout the day as the body has to work harder to maintain muscle (in other words, it raises your metabolism)

# 2 – muscles are shapely and condensed as opposed to fat having a blob-like appearance

and the # 1 reason to strength train…

drum roll please

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… because it makes you look good and feel good!  

What other reason do you really need?!

Click here for your At-Home Strength Workout & Journal Guide