By COURTNEY MONTGOMERY, SBJ Columnist

Strength Training: Why all the Hype?

Clients frequently ask what exactly makes up a healthy lifestyle. How can they best get in shape, lose weight, and feel more energetic and strong? This is how I would best respond and define the picture of a healthy lifestyle: 80% of the equation is made up of diet. A healthy diet containing plenty of fresh fruits and vegetables, whole grains, nuts, and seeds fuels your body best, giving it what it needs to function at its best. I love the “food is medicine approach.” Decreasing the amount of processed foods and eating “real” food is key.

Strength training is next, followed by cardio, which is important and extremely therapeutic. Make sure you throw in a good night’s sleep and stress reduction, and you are on your way to better health and feeling amazing. It is a holistic approach. You can try one without the other, but all the little parts add up to create the road to feeling amazing and creating a healthy, sustainable lifestyle.

The Benefits of Strength Training

Today, let’s zoom in on the importance of strength training. Many clients come to me as cardio junkies, and they haven’t seen the results they would expect. Enter strength training.

Strength training boosts metabolism, decreasing body fat, increasing muscle mass, and helping the body burn calories more efficiently. Lean muscle mass decreases as we age, and “If you don’t use it, you lose it” definitely applies here.

Strength training increases bone density, providing protection around joints and reducing symptoms of arthritis and other chronic conditions. It also improves balance, preventing falls that contribute to injuries as we age.

When my clients add in a few days of strength training, they are always amazed by the results and how they feel.

Starting Your Strength Training Journey

So, how do you start strength training? How often, and what exercises?

I typically recommend adding two days of strength training to my client’s schedules, leaving other days for cardio training and rest. I recommend waiting roughly 48 hours between resistance training to give your muscles time to heal and rest between sessions.

You can start without weights by performing body weight exercises such as lunges, squats, and pushups. Advance to adding dumbbells as you perform these exercises. Resistance bands are another way to perform strength training exercises—they are inexpensive and easy to use. Head to the gym to try out various resistance machines.

Check out the new Lash Family YMCA; they have everything and staff on hand to help you navigate the gym and equipment! Start with 10-12 repetitions, two times through each exercise you perform. As tolerated, increase to 3 sets of 12 repetitions. Finish off your workout with a high-protein snack to help heal those muscles! How much protein, you ask? What are the best sources of protein and why is it so important? Stay tuned for my article on protein next week!

Courtney Montgomery, a certified Holistic Nutrition Coach and Registered Nurse, is passionate about enhancing the health of individuals. In her coaching practice, she focuses on instilling a sustainable approach to self-care, rejecting crash diets and body shaming. Courtney teaches clients to embrace intuitive eating, empowering them to trust their bodies and gain confidence in their journey. Excited to share valuable tips, she is dedicated to supporting you on your wellness journey.