Strength training exercises

12 Best Strength Training Exercises – Strength Training At Home

Strength training exercises

Kathryn Wirsing

Time: 15 minutes

Equipment: Dumbbells, kettlebell

Good for: Total body

Instructions: Choose three moves below. For each move, do 15 reps, followed by 30 seconds of rest. That's one set. Complete three sets, then rest for 60 seconds. Continue on to the next move and follow the same pattern of effort and recovery.

Angela Gargano, NASM-certified personal trainer at Performix House in New York City, is sharing her favorite strength training exercises. Add these to your routine a few times per week to see major results.

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1 Goblet Squat

How to: Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Push yourself back to start. That's one rep. Complete 15.

2 Lateral Lunge

How to: Stand with your feet wider than hip-distance apart, hands at your sides.

Keeping your feet planted on the ground, push your hips back, bend one knee and lower your bodyweight over it while your other leg remains straight. Make sure your knee is in line with your foot.

Pause, then push back to start. Repeat on the other side. That's one rep. Complete 15.

3 Bulgarian Split Squat

How to: Stand about two feet in front of a step; extend your left leg back and place your foot on the step. (Optional: Hold a dumbbell in each hand.) That's your starting position.

Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up. Pause, then press through your right heel to return to start. That's one rep.

Complete 15 on each side for a full set.

4 Glute Bridge

How to: Lie on your back with your knees bent and feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to the floor. That's one rep. Do 15 reps.

5 Military Press

How to: Stand up straight, with your feet shoulder-width apart. Lift your hands into the air above your head, palms facing forward, with biceps by your ears. (Note: You can use dumbbells for an added challenge.

) Keeping your back straight and core engaged, slowly lower your arms by your sides until your elbows are bent at 90 degrees. Be sure to squeeze your shoulder blades at the bottom of this movement. Then bring your arms back to the starting position.

That's one rep. Complete 15.

6 Triceps Extension

How to: Stand up straight with feet hip-width apart and a dumbbell in your right hand. Bring both your biceps to your ears, then grab your right elbow with your left hand. From here, extend your right hand toward the sky, then slowly lower back down behind your head. That's one rep. Complete 15 on each side for a full set.

7 Renegade Row

How to: Hold a dumbbell in each hand and assume a high-plank position, feet slightly wider than hip-width apart.

While keeping your hips and shoulders level, bend your left arm and pull your elbow back directly behind you. Stop when your dumbbell reaches chest height.

Lower the weight to the floor, then repeat the move by rowing the right dumbbell. That's one rep. Complete 15.

8 Pushup With Elevated Arm

How to: Start in a high-plank position with one hand on top of a yoga block or elevated surface. (Note: You can drop to your knees for a modified version.) Engage your core, keep your legs straight, and hips level.

Slowly lower yourself toward the ground bracing your core. Stop when your elbows get to 90 degrees. Push hard into the ground to lift your body back up in one long line. That’s one rep. Complete 15 on each side for a full set.

9 Hollow Hold With Overhead Press

How to: Sit on your mat and hold a single dumbbell (or kettlebell) in front of your chest. Balance on your tailbone with both your shoulders and legs off the ground.

Engage your core to stabilize your body. This is your starting point. While maintaining this hold, lift your weight straight up into the air, then lower back down in front of your chest. That's one rep.

Complete 15.

10 Plank Up-Down

How to: Come down into a plank on your forearms, toes tucked, elbows under shoulders, and hips at the same height as shoulders.

Pick up one arm and press that hand into the ground toward a high, straight-arm plank; do the same action with the other hand to complete the transition from low plank to high. With the lead arm, lower back to your forearm, then follow with the other hand.

Try to avoid moving your hips throughout the move. That's one rep. Complete 15, alternating your starting arm.

11 Kettlebell Teapot

How to: Stand with your feet hip-distance apart, with a weight in one hand (dumbbell or kettlebell). Place your other hand on your hip. Lower the weight below your knee by side bending through straight legs. Then, using your obliques, return to the starting position. That's one rep. Complete 15 on each side for a full set.

12 Kettlebell Swing

How to: Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Push your hips back, bend your knees, and hold the weight out in front of you on the floor.

Then, bring it between your legs, immediately squeeze your glutes, and thrust your hips forward to swing the weight to shoulder height. Keep your arms straight and core tight. Reverse the movement, bringing the kettlebell back between your legs.

That's one rep. Complete 15.

This story was reported by Kristine Thomason.

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Strength training exercises

Strength training exercises

Challenging your muscles with strength training (also called resistance training) exercises 2 or 3 times each week is all that is needed to improve the strength and tone of your muscles – as well as gain you several long-term health benefits to your muscles, bones and general metabolism. But all forms of exercise, you need to undertake it on a regular basis.

Why tone up?

Life today sees many of us ‘sitting’ for long stints during the day, every day. Our muscles pay the price: the stiffness of joints and the weakening of muscles that we sometimes blame on ageing are often a direct effect of inactivity.

Making the effort to have toned muscles will mean you have strong muscles. Strong muscles are firmer – they look better – and they help avoid potentially debilitating bone and joint injuries.

Doing strength training exercises can increase your lean body mass (the non-fat parts of your body), which raises your metabolic rate, so helping with weight management.

Having well-trained muscles also improves your ability to take up and use glucose which reduces your risk of type 2 diabetes.

What are strength training exercises?

Strength training exercises work your muscles by applying a resistance against which the muscles need to exert a force.

The aim is to use an appropriate weight or resistant force that will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise.

A typical beginner’s strength training programme involves 8 to 10 exercises that work the major muscle groups of the body. These exercises are usually performed 2 to 3 times every week.

Whilst going to a gym will provide access to specific strength training equipment and supervision, as well as providing an environment that some people find supportive, it's not essential and some strength training can be undertaken at home. For example, in many exercises, the weight of your own body is used as the resistance against which the muscles need to work, and a pair of hand-weights or even 2 soup cans can supply the resistance in some exercises.

How often should you do strength training?

Strength or resistance training is just one component of an all-round fitness programme, which should cover aerobic fitness, flexibility, muscular strength and endurance. If you are a beginner exerciser, you will gain the most benefit from 3 strength training sessions a week, however, 2 sessions will still give very good results.

Initially, the improvements in strength are due to neurological adaptations, as your nervous system learns how to more effectively recruit your muscle fibres. Then, as you continue with the program, some muscle growth, as well as improvements in tone becomes noticeable.

It is generally recommended that you don't train the same muscles on consecutive days. This is because muscle tissue needs to recover from the strength training which stimulates its growth. If you do want to train on consecutive days, it's recommended that you work on different muscle groups, e.g. arms on Monday, legs on Tuesday.

Sticking to your routine is the key to maintaining your fitness and as your strength improves you'll need to increase the amount of resistance that you use with each exercise. A gradual increase will reduce the risk of muscle strains, which can occur if you increase your loads too rapidly.

Warming up and stretching

Before doing your strength training exercises, you need to warm up. This means about 5 minutes of activity, such as cycling, rowing or skipping.

The aim is to increase your heart rate and to raise a light sweat. The increased movement of blood through your muscles will warm the tissues and make them more pliable – a simple measure to help prevent injury during exercise.

Follow your warm-up with a short 5-minute stretching routine, again as a means of preparing your muscles. Make sure you gently stretch each of the muscles that you will be working during the strength training exercises – the muscles in your back, abdomen, chest, shoulders, arms and legs – holding each stretch for just over 10 seconds.

You can stretch the muscle group you have just used immediately after your set of strength training exercises – before you move on to the next exercise. The muscles will be warm and flexible at this time. For example, do a set of 12 reps of a biceps curl and then stretch your biceps muscle before moving on to a triceps strength training exercise.

Cooling down

Equally important is cooling down after your strength training exercises. This can involve easy walking or cycling for 2 to 3 minutes, followed by 5 to 10 minutes of stretching. The aim is to:

  • remove metabolites (intermediate substances formed by metabolism) from your muscle tissue;
  • prevent blood pooling in the lower half of your body; and
  • help you be ready for your next strength training session in 2 to 3 days' time.


The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs.

If you have an existing injury or any health problems, or you do not already exercise regularly several times each week and you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.

At the start. Begin with one set of each exercise, comprising as few as 5 reps, no more than twice a week.

Your aim. Gradually increase, over a few weeks, to one set comprising 8 to 12 reps for each exercise every second or third day.

Beyond this. Once you can comfortably do 12 reps of an exercise you should look at progressing further. Options include increasing weight or resistance – thus increasing the intensity of muscular effort – or increasing the number of sets of each exercise to 2 or 3.

The health benefits of strength training can be attained safely by most people if they do 1 set of 8 to 10 reps of each exercise each second or third day.

If you have a particular sporting goal in mind and want to increase your level of fitness further, talk to a trained fitness instructor about how to increase the intensity and duration of your strength training programme gradually.

1. Lunges — to strengthen your hamstrings (back of thigh), quadriceps (front of thigh), gastrocnemius (calf) and gluteus maximus (bottom) muscles. Stand with your feet shoulder width apart, hands on hips. (Optional: hold a small hand-weight in each hand, with your hands by your sides.) 1 rep = step one leg a generous stride length forward and bend this knee to make a right angle between your thigh and your shin. Allow the heel of the back foot to lift off the ground as you bend the back knee towards the floor. Hold for a few seconds, then return to standing upright. Do the same movement, this time moving the opposite leg to the front. Note: keep your back straight and head upright throughout; make sure that your front leg does not bend beyond forming a right angle between your thigh and shin, that is, don’t allow your front knee to extend over your foot.
2. Squats — to strengthen your quadriceps (front of thigh), gluteus maximus (bottom) and soleus (deep calf) muscles. Stand with your feet shoulder width apart. (Optional: hold a small hand-weight in each hand.) 1 rep = slowly bend at the hips and knees, lowering yourself until your thighs are parallel with the floor. Slowly return to standing upright.
3. Standing calf raises — to strengthen your gastrocnemius (calf) muscles. Stand on the edge of a step with just the front of your foot on the step. Hold the railing for balance throughout the exercise. 1 rep = take your weight on the ball of one foot by lifting the opposite foot off the ground slightly. Raise the heel of the foot that’s taking the weight as high as is comfortable, then return to the level position; lower this heel until you feel a stretch in your calf muscles, then return to the level position.
4. Wall push ups — to strengthen your chest, arm, shoulder and upper back muscles. Stand facing a solid wall at arm’s length, with feet shoulder width apart. Place the palms of your hands flat on the wall, at shoulder height. Before starting, step your feet back a few inches. 1 rep = slowly lean closer to the wall and let your hands take some of your weight by allowing your elbows to bend. Keep your back and neck straight and in line with your legs; avoid bending at the hips. Lean as close to the wall as is comfortable and hold for a few seconds, then straighten your elbows as you return towards the upright position. Remember to keep your abdominals contracted to prevent your back from arching. Note: this exercise is really a standing ‘push up’. The exercise requires more effort the further that your feet are back from the wall. As you gain strength you may to progress to a knee push up, which is performed on the floor in a face-down position, and then to a standard push up.
5. Biceps curl — to strengthen your biceps muscle (at the front of your upper arm). Stand comfortably, with your feet shoulder width apart, and hold a small hand-weight in one hand, palm facing to the front. 1 rep = bend your elbow so that you raise the hand-weight to your shoulder, stopping short of fully flexing your elbow. Return to the starting position by slowly lowering your forearm. Avoid fully straightening your elbow. Keep your wrist straight throughout.
6. Triceps extension — to strengthen your triceps muscle (at the back of your upper arm). Lie on your back on a floormat with your knees bent and feet flat on the floor. Hold a small hand-weight in one hand, at arm’s length above your shoulder. Use your free hand throughout this exercise to support the upper arm that’s being worked, aiming to keep it in a vertical position, perpendicular to the floor. Avoid holding the weight over your face or head. 1 rep = slowly lower the weight, stopping just before your elbow is fully bent (flexed). Return the weight to the starting position.
7. Abdominal crunches — to strengthen your rectus abdominus muscles (at the front of your abdomen). Lie on your back on a floormat with your knees bent and feet flat on the floor, shoulder width apart. Rest your forearms crossed over your chest with your hands on your shoulders. Tuck your chin into your chest to ensure the back of your neck is lengthened. 1 rep = raise your head and upper back off the floor as far as is comfortable, aiming to raise yourself to your knees. Concentrate on using the muscles at the front of your abdomen to achieve this movement, rather than bending your neck and upper back excessively. Hold for a few seconds, then gently lower your head and upper back to the floor.
8. Seated abdominal twists — to strengthen your oblique abdominal muscles (at the sides of your abdomen) and your rectus abdominus muscles (at the front of your abdomen). Sit on the edge of a chair with your knees bent and feet flat on the floor, shoulder width apart. Place one forearm on top of the other and raise your arms in front of you, to shoulder height. Lean back slightly and tighten your abdominal muscles. 1 rep = twist as far as you can in one direction, hold for a few seconds, return to the centre. Repeat in the opposite direction.
9. Back extensions — to strengthen your upper and middle back muscles. Lie face down on a floormat, and bend your elbows so that your fingers are touching your ears. 1 rep = slowly lift your chest and shoulders approximately 15 cm off the ground – hold – then slowly lower to the ground again.
10. Quad knee and arm extension — to strengthen your upper, middle and lower back muscles. On a floormat, position yourself on all fours (on your hands and knees) with your back flat and parallel to the floor. Focus your eyes on the mat to keep your neck straight. 1 rep = while keeping your head, neck and back in a straight line, slowly raise one arm and the opposite leg off the ground, so that the elevated limbs are in line with your torso. Hold for a few seconds, then lower your limbs to the floor again. Repeat using the opposite limbs. Hold your abdominal muscles tight to prevent your back from arching.

Last Reviewed: 24/03/2015



10 Strength Training Exercises for Women at Home Without Equipment

Strength training exercises

When you engage in strength training, the exercises don’t just affect your muscles.

According to the American Council on Exercise (ACE), it can also have major effects on your physical health, such as reducing blood pressure, improving cholesterol, and reducing your risk of diabetes.

Better yet, it can also improve your ability to perform daily activities, such as lifting boxes or moving household items – all because it improves your strength, coordination, and flexibility.

Traditionally, people strength train with dumbbells and barbells, which you’ll commonly find in fitness centers. But what if you don’t have access to a gym?

Luckily, you can still train at home and reap the benefits of regular strength training – without dumbbells or barbells.

How to Strength Train at Home

To work out at home without traditional equipment such as dumbbells or barbells, use bodyweight exercises to get strong. These are exercises you perform with your own bodyweight – a push-up, for instance.

In addition, you can also incorporate common weightlifting moves, such as overhead squats and deadlifts, by using household items you already own, including weighted water jugs or gym bags. This adds additional weight to the exercise, making it a strength training exercise that continuously challenges your muscles.

If you’re struggling with the same workout routines, look into Aaptiv. They have thousands of workouts available and are adding something new every week.

Items You’ll Need

Before you begin strength training, you’ll need to prepare your strength training items. Here’s what you need at a minimum to do these exercises:

  • An empty gym bag
  • Two empty water jugs
  • Dirt, sand, or kitty litter

Use the dirt, sand, or litter to increase the weight of the gym bag and the water jugs. Only fill them a little to start, since filling them up completely may make them too heavy. Once it becomes easy to do these exercises, you can increase the weight by filling them even more.

Strength Training Exercises

All these exercises work one or more of your muscle groups, which improves your functional strength while also increasing your metabolism. By improving your functional strength, you’ll have a greater ability to do simple tasks, such as lifting heavy boxes or moving furniture. Try doing four or more of these exercises three times a week to start.

1. Overhead Squat

  • Item Needed: A weighted gym bag
  • Muscles Worked: The overhead squat is one of the best full body exercises you can do.

    It mainly targets the quads, but also targets the glutes, hamstrings, lower back, shoulders, triceps, and the abdominal muscles.

How to Do It
Stand up and hold the gym bag above your head, gripping the bag at the ends.

You will hold this position during the entire exercise. Keep your arms straight. Your feet should be slightly wider than shoulder width.

Next, thrust your hips back and begin bending your knees for the squat. Keep your back straight at all times – resist the urge to slouch. Continue descending downward, envisioning that you’re trying to sit back into a small chair.

Once your hips are parallel to your knee joints, hold the position for one second. Now, rise back up into the starting position. This is one repetition. To build strength, aim for a minimum of 5 repetitions, doing no more than 12. Once you can easily do 12 repetitions, it’s time to add weight to the bag.

If you’re unable to bring your hips parallel to your knee joints, start with wall squats to build up strength. Otherwise, not going fully parallel can place stress on your joints and injure your knees. I didn’t go parallel when I first started weightlifting and seriously injured my knee. In fact, I had to lay off lifting for two months to allow it to heal.

2. Deadlift

  • Item Needed: A weighted gym bag
  • Muscles Worked: The deadlift is arguably one of the best lower body exercises, working most of the back, glutes, hamstrings, and quads.

How to Do It
Place the gym bag in front of your feet. Stand behind with both feet close to each other. Bend your knees while pushing your hips back to grab the ends of the gym bag.

Make sure your back is straight.

Now bring yourself into a standing position by simultaneously straightening your back and legs. Remember to keep your back straight – do not let it slouch, as this can cause injury.

Once assuming the straight stance, stick your chest out and contract your shoulder blades. This is one repetition. Do at least five repetitions to build strength and muscle.

Once you can do these repetitions easily, add weight to the bag.

3. Kettlebell Swing

  • Item Needed: A weighted water jug
  • Muscles Worked: This is an excellent lower body strength exercise, which targets the hamstrings, glutes, shoulders, and calves. You may also feel it in your abs.

How to Do It
Grasp the handle of the water jug with both hands and hold it below your pelvis. Keep your arms straight. Lean down, bend your upper body slightly forward, and push your butt out, keeping your back straight.

It should look you’re attempting to squat, but your knees should only be slightly bent. This is the starting position.

Now, using a lot of force, quickly squat back up into a standing position while thrusting the pelvis forward.  Keep your arms straight, but don’t use your arms to lift it up.

This action acts a spring for the water jug, propelling the water jug forward. You want your thrust to propel the water jug to chest level.

Do not use your arm strength to lift the water jug – your legs and pelvis should only initiate the water jug to move.

Once the water jug reaches chest level, lower your body and push your butt out again into the starting position. This is one rep. Un other strength training exercises, you can use a higher rep range with kettlebell swings – aim for 20 repetitions as a general guideline.

4. Single Leg Split Squat

  • Items Needed: Two weighted water jugs, and a coffee table or chair about knee’s height
  • Muscles Worked: Un a regular squat, this squat variation puts more emphasis on the glute muscles – these are the muscles that give you a firm, perky bottom. It also works the quads and hamstrings.

How to Do It
To begin, hold a water jug in each hand and keep your arms straight by the sides of your body. Face away from the coffee table or chair. Prop one of your feet on a coffee table or chair so that your toes are resting comfortably on the surface. This is the starting position.

One leg should be propped backward onto the coffee table or chair; the other leg should be straight.

Slowly, bend the straight leg down into a squat, making sure the knee doesn’t go past your toes on the chair. The leg propped up on the chair or coffee table should also bend and lower.

Continue squatting down until the knee portion of the leg on the chair or coffee table almost touches the floor. Hold it for a second. Return back to the starting position by straightening your front leg. This is one repetition.

Do this for at least five repetitions.

5. Hammer Curls

  • Items Needed: Two weighted water jugs
  • Muscles Worked: This move primarily works the biceps, one of the main muscles of the arm.

How to Do It
Hold a water jug in each hand and keep your arms straight by your sides. Keep your wrists straight in line with your arm. This is the starting position.

Slowly, contract your biceps and use your forearm to bring the jugs upward in a curling motion. When your hand almost comes into contact with your arm, stop and hold the position for a second, squeezing the biceps. Gently lower the water jugs back into the starting position. This is one repetition. Continue for 5 to 12 repetitions.

6. Overhead Press

  • Item Needed: A weighted gym bag
  • Muscles Worked: This exercise works your triceps, deltoids, and traps, making it an excellent way to strengthen your arms and back. You also need to tighten your core to successfully complete this exercise.

How to Do It
Stand straight with your feet positioned shoulder-width apart. Push your chest up, as if you’re puffing it out. Grab your gym bag by its ends and position it across your front shoulders so that it’s resting on your collarbone.

This is the starting position.

Next, squeeze your glutes – this helps stabilize you – and push the bag up in a straight line. You may have to move your head back while pressing it up to ensure it goes up in a straight line. Hold the gym bag above your head with your arms straight for a couple of seconds before lowering the bag back to your shoulders. This is one repetition. Continue for up to 12 repetitions.

Bodyweight Exercises

Un the exercises listed above, you don’t need water jugs or gym bags to complete these exercises. They can be completed with minimal equipment – usually all you need is a chair. If you want to make it harder, however, you can use jugs or bags. Try adding a couple of these exercises to your strength training routine, doing them three times a week.

7. Jump Squat

  • Items Needed: Weighted water jugs (optional)
  • Muscles Worked: This exercise primarily works the quads, followed by the glutes, hamstrings, and calves.

How to Do It
Stand straight and keep your feet positioned shoulder-width apart. Bring your hips backward and bend your knees you’re trying to sit in a chair.

Remember to keep your back straight – it shouldn’t round or slouch forward.

Once your hip joints are parallel to your knees, jump as high as possible and straighten your body, channeling most of the force through the balls of your feet. Upon landing, immediately squat down by bringing your hips backward and bending your knees. This is one repetition. Continue for 5 to 12 repetitions.

To make this exercise more difficult, carry weighted jugs in each hand and keep them at your sides while jumping. In addition, you can hold a weighted jug above your head, which also works out your abs.

8. Push-Up

  • Items Needed: None
  • Muscles Worked: This exercise mainly works the chest, but also works the triceps and shoulders, making it a good upper body exercise.

How to Do It
To start, put your feet and hands on the floor. Keep your hands positioned a little more than shoulder-width part, with your fingertips facing forward. Keep your back straight.

This is the starting position.

Next, bend your arms and slowly lower yourself until your chest is just about to touch the floor. Hold the position for a second. After holding it, straighten your arms again to return to the starting position. This is one repetition. Continue for up to 12 repetitions. To make it harder, try placing a gym bag or textbook on your back to add additional weight.

9. Chair Dips

  • Item Needed: A sturdy chair
  • Muscles Worked: It primarily works the triceps, as well as the pectorals and deltoids.

How to Do It
To begin, place a sturdy chair behind you. Face away from the chair seat and put your hands on the edge of the seat, spaced about shoulder-width apart.

Keep your arms straight and bend your knees so you’re almost in a seated position in front of the chair. This is the starting position.

Slowly, bend your arms to a 90-degree angle, lowering your entire body. Once you reach this angle, hold it for a second before straightening your arms again and resuming the starting position. This is one repetition. Aim for at least five repetitions to start, but do not exceed a dozen. To increase difficulty, place a heavy textbook or gym bag in your lap.

10. Crunches

  • Items Needed: None
  • Muscles Worked: This exercise primarily works the abs.

How to Do It
To start, lie on a smooth, hard surface with your back on the ground. Keep your legs bent and place your hands on your chest or behind your head. This is the starting position.

Now imagine you’re pulling your belly button back into your spine. Contract your abdominal muscles and raise your shoulder blades during the contraction. Keep your neck straight and do not use your hands to pull your neck forward. Hold this position for a couple of seconds. You should feel a slight burn in your abs.

Slowly lower your back down into the starting position. This is one repetition. Continue for up to 12 repetitions. To make it harder, hold something heavy on your chest, such as a textbook or gym bag.

Final Word

Strength training is a good idea for everybody. For the best results, try intermixing the strength training exercises with bodyweight exercises, and do them three times a week at most.

More isn’t necessarily better when it comes to strength training – in fact, too much training can damage your strengthening process.

If you also want to improve your cardiovascular health or lose weight, consider adding cardiovascular exercise, such as walking or running, which helps you burn fat.

Of course, a good weight loss diet plan helps too – preferably a calorie-controlled program comprised of fruits and vegetables, whole grains, and lean protein.

Do you make strength training a priority? If not, what’s holding you back from getting regular resistance exercise?