1. Do a light cardio warm-up before strength training to help prevent injury and post-workout soreness.
2. Proper form is more important than the number of reps; use a mirror to check your form. This is what mirrors are for in the gym, not for vanity purposes! 😉
3. If you want to see results faster, do at least three strength-training sessions per week.
4. Save time and burn more calories by doing super sets, working opposing muscle groups back-to-back, and moving quickly from one exercise to the next without resting. This is also called circuit training.
6. Body weight exercises are shown to burn more calories than moves that use dumbbells - think full-body exercises like push-ups vs. bench presses.
8. Multitask! Don't just stand there doing bicep curls when you could be doing squats to tone your lower body at the same time.
9. Play with speed to keep your muscles guessing. Lift slowly and lower quickly, or pause in the middle of the rep.
10. Keep two to three different-sized dumbbells on hand so you can reach for heavier weights when working larger muscle groups.
11. Add more weight as you progress. Your muscles should feel fatigued within two reps of the number called for in your program. If they are not, increase the dumbbell weight by two or three pounds. This is called pyramid work.
12. Keep things balanced and work your back as much as you work your abs to keep your entire core strong. Treadmills aren't just for running. Slow down the speed and try walking very slow and make gigantic steps. At the YMCA we walk on the treadmill with no power, talk about a great workout.
13. Take rest days! If you did arms Monday, do legs Tuesday. Rest days allow your muscles time to heal and get stronger.
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Your Certified Specialist in Senior Fitness,
Delighting Healthy and Happy Hearts since 2002