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Strength training was one of the most popular fitness trends of the past year, according to the American College of Sports Medicine. In fact, subscription-based fitness app ClassPass reported signups for strength training classes were up 94% in 2023.
And there are some convincing reasons to add strength work to your fitness routine. The American Heart Association recommends strength training at least twice a week. One study found that weight training even once a week can reduce the risk of a heart attack or stroke. Plus, building lean muscle mass increases your metabolism, which helps the body burn more calories, making it easier to maintain a healthy weight, TODAY previously reported.
Strength training also offers benefits for women specifically.
“Strength training can boost women’s confidence and break societal stereotypes about women and strength,” NASM-certified personal trainer and director of innovation at Tone House, James McMillian tells TODAY.com. “Strength training also has some great physical health benefits, like bone health — increasing bone density and reducing the risk of osteoporosis and fractures. As women age their metabolic rate also tends to decrease leading to weight gain. Strength training can help counteract this by increasing muscle mass and boosting metabolism.”
But knowing where to start can be overwhelming: What weight should you use? And which exercises are best?
McMillian stopped by the TODAY show on Jan. 15 to share a simple roadmap you can follow to ease into it — he even included a strength assessment to figure out where to start.
A 4-step pre-workout road map
Before you pick up a dumbbell, McMillian suggests taking time to set yourself up for success by running through this quick checklist:
- Define your goals. Set both short- and long-term goals, he says.
- Set realistic time frames….
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