Are you new to resistance training? If so, this is a great challenge to help you ease into the world for strengthening!

What is resistance training? It’s any sort of exercise that has resistance, whether that’s resistance bands, body weight, or weights! Activities include:

• Lifting weights
• Pilates
• Yoga
• Swimming

So, why do this challenge? Well, we know that resistance training is a great way to increase muscle mass, increase bone strength, and increase functional status as we age. Did you know that resistance training and weight-bearing exercise are the only way to improve bone density past age 30? Read more about the benefits here. The cool thing is, we don’t need much to see the benefits. 2-3 days a week of resistance training can improve muscle and bone density, as well as help us to feel strong and healthy!

Challenge Details:

Do at least 3 resistance training move OR attend a resistance-based class, do this 3 times a week for 6 weeks, totaling 18 days!

Approved resistance-based classes

• Pilates
• Strength-based Yoga
• Weight lifting

Resistance Training Moves

Mix and match these to a total of 3 “moves”, it shouldn’t take more than 12-15 minutes total, including breaks in between sets! All of these can be weighted or unweighted. We suggested you start with bodyweight and as strength builds you can add weight if desired. Remember even body weight will build strength, so make sure your form is good before adding extra weight! Remember to drink water afterward, and eat a balanced meal or snack that has some protein and fiber in it! If you need more ideas click here! Turn up the heat and increase the challenge by adding walking, running, cycling or any other aerobic form of exercise to your days as well!

• 3 x 10 squats
• 3 x 10 lunges
• 3 x 20-sec plank
• 3 x 20 sit-ups
• 3 x 8 push-ups
• 3 x 20 Calf raises (great to do while standing around, brushing teeth ect)
• 3 x 8 Tricep dips (from a chair or couch)
• 3 x 10 elevated push up (hand on couch or chair)
• 3 x 30 second wall sit