Benefits of Strength Training

Saksgirl1
Saksgirl1 Posts: 248
edited September 2024 in Fitness and Exercise
Up until recently, I'd always been in the mindset that if I want to lose weight - RUN... A LOT!!! That worked for me last summer. I lost some weight (about 30lbs), and then gained about 20lbs back when I stopped running (the entire first year teaching stress kept me from the gym!) This summer, I started mixing strength training and cardio and all in all I LOVE IT! I still haven't lost the weight I put on this year, but I've gained so much self-confidence in the fact that I've lost 19 inches in 3 months!

My strength training routine has me doing legs one day a week and let me just tell you I DESPISE LEG DAYS!
9 sets of 15 leg extensions
9 sets of 15 leg presses
3 sets of 15 squats
2 sets of 15 lunges

Ya... it's rough!

So one thing I should mention is that last summer, when I was running, I was running at 4.5 MPH (hitting 4.6 was an accomplishment for me!) But since I've started strength training this summer, I keep gradually going up in speed! Today I rocked out at 7 MPH for 2 whole minutes and then maintained a steady 6-6.5 MPH for the rest of the time spent running!

I know this may sound stupid to some of you... but for someone who maxed out at 4.5 MPH - getting up to 7 MPH is one hell of an accomplishment!

Just had to share!!!

Replies

  • atomdraco
    atomdraco Posts: 1,083 Member
    Great accomplishment! That's a awesome speed improvement.

    Why not add some upper body strength training, core body workout too (unless you are doing it just not mentioning here)? I can guarantee you will love those soon, and great benefits!!!
  • koosdel
    koosdel Posts: 3,317 Member
    It does wonders for the mind, and body. Good for you!
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    Awesome job! But I agree with the previous poster that you need to vary your program to keep seeing results. For your lower body days, I'd be sure to add a hamstring exercise (leg curls), a glute exercise (donkey kicks), and a calf exercise (calf raise) to make it more well rounded. You can cut back on the number of sets of leg extension and leg press to make time for them. I'd also recommend some upper body and core strength exercises if you aren't already doing them and just didn't post it. Adding upper body strength will help when you go heavier on your squats and stuff, plus will help with building bone density in the spine and other bones of the upper body, strengthen the ligaments and tendons, improve abilities with reaching for things in a high cabinet, all kinds of things.
  • Saksgirl1
    Saksgirl1 Posts: 248
    P.S. The only reason I'm only doing legs once a week is because the other 4 days I am doing upper body :)

    AND I HAVE CALLUSES ON MY HANDS YAYYYYYYY! (Sorry, I'm still super excited about those!)
  • ANeWcRe8N
    ANeWcRe8N Posts: 1,180 Member
    That is awesome!!! I just recently started a strength program myself and loving it already.. I learned to not focus too much on the scale and look at the inches lost. Keep it up :)
  • hikeout470
    hikeout470 Posts: 628 Member
    Curious, why 9 sets? I've always heard 3 sets 6-12 reps, heaviest weight you can hold proper form for each exercise.
  • Saksgirl1
    Saksgirl1 Posts: 248
    Curious, why 9 sets? I've always heard 3 sets 6-12 reps, heaviest weight you can hold proper form for each exercise.

    No idea? It's what my trainer is having me do. Even my upper body workouts usually consist of 5 sets of 15 reps (and sometimes only 3 sets... if I'm lucky and he's rushing! - Oh how I love those days!!!!!)

    I think it may be because my legs are strong and he knows that, but I've never really worked out my upper body before - hence 4 days a week on shoulders, biceps, triceps, back and chest, and 1 hella rough day on legs. I may have to ask about him that Monday!
  • kochany
    kochany Posts: 32
    9 sets thats crazy stuff i tell ya. I'm no trainer but come on, most I've see was 6 and thats hard core but mostly 3-4 sets 6-15 reps depending on your goal.
  • demonNIИ
    demonNIИ Posts: 187
    About the running post...does it matter the shorter you are? I can only max out at 5mph...I have very short legs
  • Kath712
    Kath712 Posts: 1,263 Member
    That's great to hear! I started my strength program about a month ago, and I try to run about once a week. The last time I ran, I swear my legs felt stronger, like they were pulling my body forward. Hard to describe, but it felt great.
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