There are so many different strength training programs out there that it can be hard to discern which is best for your overall health. Here’s what @adinarubin recommends looking for when considering which program to join:
💪 Generally 2-3 days a week (or what your body tolerates).
💪 Full body workouts each time (so that even if you only have one day to train that week, it’s still worth doing).
💪 Low reps with intention—really showing up for each rep and not doing them mindlessly.
💪 Weight increases each workout or each week—using bodyweight alone can only get you to a certain point; adding load is required for building strength over time. I love kettlebells, but a small backpack filled with books will work just as well.
💪 Long rest periods in between for optimal recovery (more than 30 seconds).
💪 Utilizes and encourages proper breathing technique to get into a parasympathetic state and support basic physiology. How we breathe while working out impacts everything, but especially core stability!
💪 Minimum effective dose—what is the least amount of stress we can put on the body to move the needle in strength?
💪 Includes all of the major movement patterns that your body is used to doing—like squat, push, pull, hinge, lunge, and carry.
Quick tip: If someone advertises that their “program” has a hundred different exercises so that you’ll never get bored, RUN in the opposite direction. This will not give you the results you seek!
You want something that’s going to be sustainable for each phase of life—whether you’ve just had a baby or are approaching your 70s. You don’t need to feel taxed after a workout to tell if it’s working. If you notice that your metabolic markers are improving, you’re sleeping well, finding ease in everyday tasks, and feeling better… You’re definitely on the right track.
I had Adina on the are you menstural podcast? and you can listen to that episode here where she talks about how to strength train for happy hormones.
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