11 Things Weight Training Does for you

 

Strength Training For Young Athletes | Cincinnati Children’s

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Rebounder for Weight Loss Workout: BeFiT Trainer Open HouseLauren Roxburgh

Video taken from the channel: BeFiT


 

11 BEST Free Weight Exercises for Women

Video taken from the channel: The Fit Mother Project Fitness For Busy Moms


 

Benefits Of Resistance Training Strength Training Benefits

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Benefits of strength training for women: Mayo Clinic Radio

Video taken from the channel: Mayo Clinic


 

Why Strength-Training is Crucial for Women

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The Best Workout for Your Body Type

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Strength training positively affects your HDL, or good cholesterol, and improves blood pressure and triglyceride levels similar to cardiovascular exercise. A 2015 study published in The Lancet medical journal suggests that grip strength — a marker for total-body muscle health — more accurately predicts death from heart disease than blood pressure does. Strength training can help regulate your blood flow and heart rate, speed up your metabolism, clear up brain fog, and boost your mood. There are a lot of misconceptions about strength training that need to be debunked, and most of them have to do with what people assume strength training actually does to your body. “When people incorporate strength training into their exercise routine, they not only burn calories, but increase lean muscle mass, which stimulates the metabolism,” Rebold says.

Muscle mass is. Strength training builds a stronger heart, increases bone density, reduces your resting blood pressure, improves blood circulation, halts muscle loss, helps in controlling blood sugar, improves cholesterol levels, and improves your balance and coordination. This makes you healthier. Strength training may have a reputation of making women “bulk up,” but it’s not true.

The more your weight comes from muscle (rather than fat) the smaller you’ll be. “In fact, body weight often goes up with strength training, but dress size goes down one or two sizes,” says Perkins. Plus, it’s really, really difficult to get body-builder huge. To put it simply, strength training (a.k.a. resistance training) involves using your own bodyweight or tools, like dumbbells or resistance bands, to build muscle mass, strength, and endurance. 5 Amazing Things That Happen to Your Body When You Start Lifting Weights. But what many people don’t realize is that strength training does far more than that for both your body and your mind.

(Start your strength training routine today with our new app for iPhone and iPad: Men’s Health Personal Fitness Trainer. It’s loaded with the workouts and exercises you need to get the body. Full body strength-training workout by Bryna Carracino. Dumbbell squat. on Apr 11, 2020 at 1:13pm PDT.

For cardio you can do one minute of jump rope in between each exercise. Strength training can help you lose weight, protect your bones, and boost your mood. Learn more about the benefits of lifting weights for your body.

List of related literature:

I have saved all these for last, because I think aerobic routines should be done first.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
by Andrew Weil
Houghton Mifflin, 2004

Strength training is my biggest weapon to staying healthy and young.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

That’s why Alwyn and I included the information about dynamic warm­ups, flexibility, and cardio exercise in Part 2.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

In the next few pages, I will describe strength training exercises by sport.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Part II examines some of the important concepts in strength training.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Here is a quick list of other health issues that strength training improves:

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

For this reason, I’ve included strength and physique training principles, methods, and techniques that apply to all body parts.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

In these exercises I will begin with training the body to readily obey the commands of the Mind.

“The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more” by William Walker Atkinson
from The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more
by William Walker Atkinson
Musaicum Books, 2017

In: Essentials of Strength Training and Conditioning, 3rd ed., T.R.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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65 comments

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  • Great workout, this is my second time doing it and I feel amazing!!! Thank you so much for sharing your knowledge on this wonderful video

  • Hello, there! I am Lavinia from Romania, I’m 36 years old and I would very much appreciate your advice in the following matter: I want to lose fat from my calves and not to build a lot of muscle in the process (they are very stubborn). Is this workout good for this? I am very confused with all the information on the internet. Thank you, hope somebody will answer my question

  • I personally rate body weight exercises first, followed by free weight exercises and last of all machine exercises. The only limitation with body weight exercises are that you are limited by the weight of your body. In that sense free weight is more scalable.

  • I am so grateful to God and to Lauren Roxburgh for this amazing workout which is really helping me to lose weight and feel great! A very good friend of mine recommended this to me and I am so happy! Blessings!

  • I know this video is older but I am in loooooove… yes I agree having bellicon rebounder must be a heaven…mine requires extra help as not-so-bouncy…but I feel so much better already! Thank you! And that’s only 10min…

  • I used to be a ectomorph for the first 38 years of my life, never gained a pound long limbs lean and ripped body type. When I became a truck driver I started gaining that much needed bodyweight I was always wanting, but I let it get too far and now I am a endomorph

  • My girlfriend likes the elaboration on each exercise and is looking forward in enrolling the 30 day fat loss program. Amazing work on the video. Cheers!

  • I added rebounding, especially this routine, to my exercise regiment of battle ropes, high intensity weight training, yoga/power yoga along with intermittent fasting and eating clean. I went from the 240s in mid 2017 to 170. Lean and mean, baby!!!

  • Now I am over weight. Age 20, height 165 cm, weight 77. Waist 34. I wanna loose my fat. If i Do resistance training can it helps me to reduce my belly fat. plz reply sir. or you could advise me. Actually 5 days ago i started little bit running and walking, and doing cardio. what will be best for me. resistance training or cardiovascular…. plzz suggest me plzzz..i need ur suggestions.

  • I have the energy to do this, but I AM GETTING SHOCKING SHIN, FOOT AND BACK LEG CRAMPS! I stretched to start with but have to keep stopping as it kills! Any advice? Yes I drink plenty of water.

  • I love strength training! My fiance and I have been doing stronglifts 5 x 5 for the past few months. I’m a 23 yr old with chronic muscle pain due to tmj and scoliosis and I’ve noticed much less pain now that we’ve been lifting weights.

  • This is fantastic.
    I am nearly 57 and have not found many women and definitely not men till I found you even interested in us menapause moms.
    You are clear,encouraging but wanting us to push for more.
    I am definitely a fan after 2 videos.

  • Theres a lot of bs. Ectomorphs can still can jacked but it is harder for them. Mesomorphs dont loose their bulkyness fast at all because muscle doesnt work like that. Also wish u would have mention the difference broad shoulders vs skinny or big waist makes to your body type

  • Suddenly an ad shows in the middle of the workout. I have to get off the trampoline to click skip ads. That is pretty lame! I did this workout many many times with no ads in the middle….

  • I absolutely love this workout and have been doing it for years—-but starting August 1,2020, in the middle of the workout an ad pops up which requires you to stop and turn it off! Another ad now pops up during the cool down as well. I understand from my research that this is a choice made by Lauren Roxburgh(the owner of the video). So now, not only are there ads at the beginning of the video,which is fine, but every five minutes during this short workout. The point of posting a workout video is to actually do the workout not spend time trying to skip ads.

  • Yep I’m a mesomorph. So I wanted to get into shape, started jogging for an hour everyday and weight lifting 3x a day… I lost weight so fast that people thought I was anorexic ��. Did I mention I was eating anything I wanted? Pizza, burgers. Reason I’m confused why people are always on low carb diets. That’s a mesomorph

  • This is an informative and well explained tutorial about the best free weight exercises for women. I have learned a lot from it. Thanks for sharing.

  • My trigger word was when she said..’uh….extended.’ You just need 4-5 compound movements with a linear progression of weight moved. This is the kinda thing which makes people assume weight lifting isn’t for them..

  • The video assumes that thin people are looking to bulk up and plus size people are looking to get skinny. Exercises should be based on utilizing the body you naturally have rather than wholly focussing on aesthetics. Look at strong men and powerlifters. They use their bulk to their advantage and do not plan on slimming down. Long distance runners, on the other hand, don’t think about bulking up; but both categories are insanely fit. People come in all shapes and sizes. I think it’s more important to eat healthy, exercise regularly, and not worry about looking like somebody else. The body will adapt and find a shape that’s optimum for you.

  • Lad I got so lucky I’m a mesomorph with a muscle disability which means a work out for me can be 2 to 3 times more effective the downside is I’m in constant pain and agony from simple things bcs my muscle fibres tear so easily

  • Why do people thinkyou bulk up? Lol…not if lifting low weight… Ive been strength training for a year..im 57…only strong muscles..no bulk lol. I will never go back to feeling weak again.. People wonder why their skin sags on their body? Lol, because you need muscle to hold the skin up..!

  • I think I’m in between an ectomorph and a mesomorph, I’m lean butI can pick up muscles pretty easily and eat like a man. Like a few days of muscle exercises and I can see the difference.

  • Hi! I really love this routine but every time i get about 5 minutes into it I get a terrible cramp/side stitch around my left rib that just prevents me from giving it my all.:( Any idea why and what I can do to prevent this??? Thanks!!!

  • I feel better when I’ve done this workout and I try to get it done a few days a week, if not every day. Love the fact it’s quick and effective! Thank you

  • Excellent, professional presentation, full of new ideas and it helps to maintain
    bone health and muscle mass as you aged,
    keeping you in shape and healthy.

  • Thank you for your lovely workout. I love it. I have been doing your workout for over 2 weeks. I do sweat alot with your workout, however my body does not feel sore at all. I want to know if I am doing my workout correctly? Thank you

  • Thanks for this video! You are so right. I’ve been lifting weights for the past 2 years. I now have good, lean muscle definition, but without bulk. It has also helped me with my overall energy levels. For any women out there reading this and still trying to decide if weight training is a good idea, just go for it! You owe it to yourself.

  • You’ve got an ad that is now popping up mid video at the beginning of the health bounce. Not sure if you’re aware of this. It’s a very long ad set so you have to get off the rebounder to skip it.

  • I came here because this was an assignment video for my class. Honestly, this video should have way more. I think 8k is little when seeing how educational it is

  • The best aerobic exercise for me, i do about 30 mins everyday and not strain my knees and joints.The best investment i’ve done for my health, gym would be second now.

  • My wife love these simple excises unlike the ones her trainer had her do that is way too difficult. Your exercise routine is perfect for beginners.

  • I’m probably, somewhere in the middle of Endomorph and Mesoforph, because I can grow muscles quite easily, and it’s not too hard to lose weight

  • This is very good workout. But omg after 2 min I’m sweating. I love it I’m going to keep doing it until I can complete the time. Thanks for sharing

  • Idk as a 50 yr old dude wanting to get back my 30 yr body I’m really excited about this! be a while til I finish the whole vid I think! Question…. I wrk nights, would this be better to do when I get home at 8am then got to bed, or when I wake? Think I can bang out 10 mins in the am, then crash, is that a good option? Or does sleeping right away mess up the after work out? I’ve heard that before, thanks for the vid I’ll report back in 2 wks

  • Lauren, thank you so much I learned so much from your video about the health benefits, as well as the physiological benefits! I am over 50 and now have a rebounder and am so excited to get started! I need to lose significant weight to improve my health and get off a bunch of medications. Due to health issues I was very concerned about high impact exercise, and love this alternative! Thank you for this workout for beginners I am anxious to get started! I’ll let you know how things progress!

  • fantastic extensive carefully selected free weight exercises that targets all muscular regions, demonstration is laid back and easy to follow, thanks for pointing the errors as well as the sets and reps.

  • I’ve been doing this workout on and off for 2+ years, I think. I’ve missed about a month on the rebounder so this was my first time of watching for a bit. Today… what’s happened to my workout?! The in routine ad break seems to be a new thing! It was ok having an ad before I started but to have to stop my exercise in mid twist to click on skip ad? Nooooo! I might be considering another rebound video at this rate.

  • After watching this I got out the rebounder I bought about 6 years ago. It hurts the arches of my feet. Does that go away or is there a way to work through that?

  • Why has a commercial been placed in the middle of the video? It wasn’t there all this time and just showed up recently. I have to play the video up until the commercial and then restart it in order to go through the routine. It’s a great work out vid, but the new ad smack dab in the middle is annoying. Thanks for the 10 minute rebounder workout!

  • I loved my bellicon until the ropes got teared up after 1 month of use. I complained about it, but nothing they can do about it. I train for 40 minutes each day for 1 month before broken and that is with just jumping up and down in a small roofed house. I weight between 100 to 110 KG. They tell it should withstand up to 200KG as i have the strongest ropes too. They tell me that my workout is too intensive as i do 40mintues just low jumping up and down for 1 month at my weight. Not happy with this rebounder and customer support. Not even giving me discount for new ropes, but i wouldnt have need for them as they break after 1 month again and cost way too much when they need to be replaced that often.

    I bought bellicon because its in europe and they dont make much sound when i jump inside, but i regret not buying cellerciser. Stay away from bellicon if you believe that it should hold your workout and you weight around 100KG.

  • Can you please help me. I am not sure what I am but I really need to know. I look quite built, a little shorter than average an average teen boy but have a pillow like belly. I have muscles in my chest, arms and legs but my core is out of proportion!! (I look quite odd) What am I?

  • I wonder if anyone can help me. I’m trying to do this excercise but at around 4-5 mins I get this insane pain in the bottom of my feet. The bouncing then becomes too painful so I have to stop, even when I’m not tired. Anybody got an idea why?

  • My mom is 73 and have osteoporosis is controlled and in the beginning. We know that weight training would be great for her. Is your routine safe for her?

  • Im a meso but that doesnt mean I cant gain weight. I have due to aging and hormonal imbalances gained wt and need to know what exercises and foods are best to lose it. This video doesnt really help with its “Eat what you want exercise what you want” advice.

  • In Ayurveda, a 5000 year old healing system from India, this is called Vata, Pitta and Kapha. Dr. Sheldon’s idea come from Ayurveda undoubtedly:)

  • I like how straight forward this is and explained in a way that is easy to follow without all the hype found in other videos. I’m sure people will use this to get ripped! I shared this on my twitter feed.

  • Thank you so much for taking the time to make this video for us. You are awesome and I love the detail instruction in each exercise to keep us safe.

  • I’ve been doing rebounding for 20 years. It’s the best workout ever, it has kept me healthy and “bouncy”… specially as I got older… love �� it… I recommend it… I’ve adopted my own bounces and during the lockdown it has been a God send… ��❤️��

  • Thank you for your explanation of the ‘bulgarian split squat’. I had not heard of this and it looks like a great exercise for both glute and quadriceps.

  • Being a mesomorph its actually kinda hard to convince myself to go work out because I really want to look more masculine but I also just wanna sleep and eat chips all day but that gets me no where…

  • I feel like it’s mostly mesomorphs that searches for this video because we’re something in the middle. Endo and echdo’s mostly know their body type.

  • if you’re doing the proper training, 1750 calories is probably wayyyyyy too few for you. you need to have a surplus of calories to gain muscle. just make sure you eat the right things. at the absolute most, genetics will only account for 30-50% of your muscle gains, so don’t worry about it, you’ll reach your goals:)

  • This is such an amazing channel. Great animations, clear, concise, educational. Always practical advice too. So happy I found your channel!!!!!!

  • Just got mine today! I love it! Only thing I’m having trouble with is that it’s making my ankles feel tired! Will that go away with use?!?

  • What else. Uhhhhhm I’m on the ectomorph side with a little of meso, got some Conor McGregor type action going. Yeah they said compound movements but then said crunches which is not a compound and also calisthenics are not gonna build that much muscle at ALL for guys like us

  • I’m 41, watching this from Sweden �� Will try this program. Twice per week feels possible and realistic in my everyday life. Thank you, this is very informative and helpful.

  • I am something kind of between every single one of them. I have the height of an ectromorph, built of a mesomorph and bell belly of an endomorph.

  • I live in a senior condo. A common issue is that seniors start to fall, put out their arms to protect their face, and break their wrists.
    My former blood/heart doctor emphasized strength training to protect my wrists in case of a fall.

    Me. Male, Age 74. Three angioplasties, one in 96, a double in 97.

    A question I posted elsewhere, since my heart rate stays around target, during most of my strength training, doesn’t that also count as aerobics?

    Agree fully on mental benefits.

  • I’m definitely agree with all exercises, these 11 workout tips are the best for those womens who’s enjoy the jym for the first time.

  • This is my Go To workout. The 11 1/2 min means there’s no excuse to avoid working out and Lauren’s description of rebounding’s benefits keeps me motivated. A perfect way to start the day.

  • Love this workout. Thanks!

    One question, as I am going along for about 4 weeks now I thougt it might go away but it does not. My calves seem to close or lock up or so, it hurts awfully, so that I have to step down from time to time. What is it I am doing wrong?

  • Hi Lauren. I have had my rebounder for years and have never used it. I really enjoy this workout but am afraid to try it ��. One of my coworker’s said that she bounces on her rebounder in the morning before she leaves for work (of course, this is before we were quarantined). Before I start your program, I will start with the low bounce you started with at the beginning of the video. Thank you so much.

  • First day today after getting in the scales and coming in on 13 stone. Just done this and feel absolutely dead! It’s a killer but I can see how it will work. Will stick with it and let everyone know how I get on. Want to get to 11 stone first and then see how I feel about going to 10 but will keep it even when I make my target weight as good exercise. Good luck everyone and keep going, hang in there.

  • I’ve been lifting since 2015 and powerlifting since 2016. Lifting heavy changed my relationship with food and my body for the better. I have much more body confidence, and see food as helping to fuel my training rather than as something to fear.

  • Thank you Lauren. Great short and sweet workout. I’ve had a rebounder for 3 years and just used it hourly for a few minutes. I am finally using it for a workout. This was perfect because you kept on changing the moves which kept it from getting boring.