Summary of Keep Your Weight Down for Good With 9 Strength Exercises:
Strength training is an effective way to keep weight down for the long term, by building lean muscle mass and boosting metabolism. There are simple strength exercises that can be incorporated into daily routines, such as squats, single-leg RDLs, lunges, shoulder presses, glute bridges, dead bugs, planks, pushups, and incorporating strength elements into cardio routines. These exercises suit all fitness levels and help tone muscles, increase metabolism, burn calories, and boost overall health. By incorporating these exercises into daily routines, weight loss goals can be achieved and a healthy weight can be maintained in the long run.
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Strength Exercises to Keep Your Weight Down for Good: Tips From a Personal Trainer
Weight loss is a journey that can be difficult for many individuals. The road to success requires dedication, hard work, and consistency. However, you don’t have to go through it alone. Incorporating simple yet effective strength exercises into your daily routine is one of the most effective ways to keep your weight down for good. According to research, this productive form of exercise helps build lean muscle mass and boosts your metabolism, making it easier to burn calories, even when you’re not exercising. Below, we’ll share nine easy strength exercises you can do from the comfort of your home without any equipment, courtesy of Rose McNulty, CPT, NASM-certified personal trainer, and nutrition coach with Garage Gym Reviews. These exercises will help you tone your muscles, increase your metabolism, and burn calories.
Squats
This classic move targets your thighs, glutes, and lower back. To perform it, stand with your feet about hip-width apart, and your hands on your hips or clasped in front of your chest. Ensure your spine is neutral, and your shoulders are back. Next, lower down and shift your hips back to sit into a squat, ensuring your knees don’t cave inward. Stand back up into the starting position.
Single-Leg RDL
“As we age, balance training becomes increasingly important to maintain stability for the long run,” says McNulty. “The single-leg RDL is a go-to move for balance because it requires standing on one leg, hinging at the hips, and reaching downward. In addition, you can do this movement with or without weight.” Stand with your knees slightly bent and your feet a bit narrower than hip-width apart. Hinge at the hips as you lift your right leg off the floor and raise it straight up behind you, simultaneously lowering your torso forward and down until your right leg is parallel to the floor. Keep your spine neutral throughout this movement.
Lunges
Another lower-body favorite, lunges work your quads, hamstrings, and glutes, according to the National Strength and Conditioning Association (NSCA). You’ll begin by standing in a neutral stance with your arms either on your hips or clasped in front of your chest. Step forward with your right foot, shifting your weight onto that foot as you plant it in front of you. Lower your body until your front and rear legs are both at approximately 90-degree angles, and your front thigh is parallel to the floor.
Overhead press
This move targets your shoulders and upper back, helping to improve posture and strengthen your upper body. Standing with your feet shoulder-width apart, your spine straight, and your shoulders back, rest your weights at about shoulder level with your hands just wider than shoulder-width apart. Brace your core as you press the weights straight up toward the ceiling.
Glute Bridges
This exercise targets your glutes and hamstrings, helping to tone and tighten your backside. “The muscles in your posterior chain, including the glutes, hamstrings, and spinal erectors, are key for all-around core strength and, therefore, stability in virtually every movement you do,” explains McNulty. Lie on your back with your legs bent, and plant your feet about a foot or so away from your glutes.
Dead Bugs
This exercise strengthens your core, helping to improve stability and support your spine. First, lie on your back with your hips and knees at about 90-degree angles, like an upside-down tabletop position. Reach both arms up toward the ceiling, keeping them straight. Next, lower your right arm and your left leg at the same time, straightening out your leg as it approaches the floor and keeping your arm straight.
Plank
Planks are a great way to strengthen your core, including your abs and obliques. Get on all fours on a mat, then step back to get into position with your core tight and your body in a straight line from shoulders to ankles. Lower onto your elbows with your forearms flat on the mat and pointing forward.
Pushups
Pushups can be modified to suit all fitness levels. Set up on your hands and knees, then step back to get into position with your core tight and your body in a straight line from shoulders to ankles. Lower yourself with control, keeping your elbows close to your body.
Cardiovascular Training
Adding strength elements to your cardio routine can help boost your calorie burn, build lean muscle, and keep your weight down for good. “From heart health to overall endurance and weight control, cardiovascular training has many benefits that also serve standard strength training,” explains McNulty.
Incorporating these strength exercises into your daily routine will help you lose weight and boost your overall health. The following exercises suit all fitness levels, so you can do them whether you’re a beginner or an experienced weightlifter. By incorporating these strength exercises into your daily routine, you’ll be able to achieve your weight loss goals and maintain a healthy weight in the long term. So, let’s get started on this journey to a healthier, happier you!
