We understand the importance of strength training, but for newcomers, getting started can feel daunting.

Where do you even begin? What exercises should you do, how long should you workout, how many reps, and what equipment do you need? The initial steps can be overwhelming!

But it doesn’t have to be complicated.

Where to start?

Start with just 10 minutes! I’m a big advocate for mini workouts because they offer significant benefits for both the body and mind, while keeping workouts consistent.

Many people abandon their workout routines because they find them too challenging or time-consuming. Personally, fitting in a quick home workout saves me valuable time in my day.

There’s lots of great info out there about the benefits and the topics I came up with include: 

Building a strength routine is essential for overall health and well-being. Strength training offers a wide range of benefits that extend beyond just muscle growth. Here’s an overview of why building a strength routine is so important:

Muscle Strength and Tone

Strength training helps increase muscle mass and improve muscle tone, leading to greater strength and endurance. This not only enhances athletic performance but also improves functional movement in daily activities.

Bone Health

Strength training stimulates bone growth and helps maintain bone density, reducing the risk of osteoporosis and fractures, especially important as we age.

Metabolism Boost

Muscle tissue is more metabolically active than fat tissue, meaning that strength training can increase your metabolic rate.

Improved Joint Health

Strengthening the muscles around joints helps stabilize them and reduce the risk of injury and joint pain. This is particularly beneficial for individuals with conditions like arthritis.

Enhanced Mood and Mental Health

Strength training has been shown to release endorphins, improve mood, reduce symptoms of anxiety and depression, and enhance overall well-being.

Chronic Disease Management

Regular strength training can help manage chronic conditions such as heart disease, diabetes, and hypertension by improving blood sugar control, blood pressure, and cholesterol levels.

Functional Independence

Maintaining muscle strength and mobility through strength training is essential for maintaining independence and quality of life as we age, allowing us to perform daily tasks with ease.

Injury Prevention

Strengthening muscles and improving joint stability can help prevent injuries during physical activity and reduce the risk of falls, particularly important for older adults.

Jumping improves bone health

In a study published in the American Journal of Health Promotion in 2015, researchers examined the impact of jumping on bone health in 60 women. They discovered that performing 10 to 20 jumps daily led to significant improvements in hip bone density after 16 weeks. Interestingly, those who completed 20 jumps twice a day experienced greater enhancements in bone mineral density compared to those who jumped 10 times twice a day. However, both groups demonstrated better outcomes than non-jumpers, who experienced a decline in bone mineral density over the study period.

Moreover, plyometrics, HIIT, and tabata-style workouts offer numerous health benefits beyond the workout session. They are particularly advantageous for women seeking to enhance their metabolic health. Embracing variety and incorporating these dynamic exercises into your routine can yield long-lasting benefits.

Building a strength routine that works for you

In summary, building a strength routine is crucial for promoting overall health, preventing injury, managing chronic conditions, and enhancing quality of life. 

As much as I would like to go to the gym and lift heavier weights, realistically, I am just not going to do that on a consistent basis. 

So I have a plan for you! 

Ask yourself, “What am I going to do consistently to improve my physical fitness?”  

I recommend to my clients, start with 10-minutes of strength training 4 times per week. 

And I have a great blog post that has a calendar of 10-minute free workouts on YouTube that you can do each day. 

Simple weekly routine

Week 1:

  1. 10-min Toned Arms Workout 
  2. 10-min Resistance Band Booty Workout 
  3. 10-min Intense HIIT Home Workout  
  4. Debloat & Detox with some Flat Belly Yoga

Week 2: 

  1. 10-Min Weighted Arms to the Beat Workout
  2. 10-Min Leg/Butt/Thigh (Killer no equipment workout)
  3. 10-Min Total Core Workout 
  4. 10-Min Cardio Party HIIT 

With just 10 minutes of strength training, four times a week, you can kickstart your journey towards building a stronger, healthier body.

Save this 10-Min Workout Playlist!

With this manageable routine, you’ll begin to experience the countless benefits of strength training, from increased muscle tone to improved bone density, metabolic health, and maybe even a clearer mind.

Take those first steps today and start reaping the rewards of a consistent strength routine!