4 Strength Exercises to Add to your Workout

Strength Training is a staple for physical activity. According to ACSM (American College of Sports Medicine), “people of all ages and abilities who regularly participate in resistance exercise reduce risk of numerous diseases, improve quality of life and reduce mortality” (2019). ACSM recommends healthy adults perform resistance training exercises a minimum of 2-3x per week, non-consecutive days. Improving muscular fitness is very important for enhancing quality of life. Strength training offers numerous benefits, but just to name a few: maintaining muscle tissue, increasing strength, improving bone health, controlling body fat, and decreasing the risk of injury. Most importantly, gaining strength will allow you to gain confidence, because when you feel strong, you feel good!

Here are 4 examples of some strength exercises to include into your workout.

Split stance with feet for stability, if right foot is forward, the row is happening with left hand.

Extend arm and pull elbow up and out to 45 degree angle

Sets: 3

Reps: 10-12

Lay with your back on floor with knees up, keep core tight so back does not lift off ground while pressing weights up

Sets: 3

Reps: 10-12

 Keep back flat, soft knees, squeeze glutes at the top as you rise

 Sets: 3

Reps: 10-12

Put weight in heels, try to reach full depth by pretending you are about to sit in a chair – engage those glutes as you rise

Sets: 3

Reps: 10-12 

However, strength training will not be beneficial unless done correctly with the proper form and appropriate resistance. For example, if you can perform more than 12 reps without much of a challenge, consider increasing the weight or resistance of the movement.  The movements and exercises you perform while strength training should convert to everyday life, making daily tasks easier to perform while improving balance, stability, and mobility.

At the NAC, we have a variety of strength classes including our Six Zone studio that runs all day, which is a great combination of strength and cardiovascular exercise. Another class option is the Body Pump classes, NACfit, and our recently added Back Gym classes, guided by our personal trainers. The most important tip to remember when participating in group classes, if you are unsure your form is correct or if you have a question, speak up! Each of our instructors and trainers are more than happy to help answer your questions and help you reach your goals!

Questions about proper form, strength exercises or personal training?  Visit the personal training help desk, or connect with our training team by filling out the form below.