I hate lifting weights. Is strength training really necessary?

Tools

Story Updated: Oct 24, 2012

p>You might hate veggies, but you know you still have to eat them. The same goes for strength training. As we age, women lose 5 pounds of muscle every decade, and men lose 7. This loss doesn't just affect muscle appearance and tone; it also decreases your resting metabolic rate. The only way to build muscle is by strength training.

The good news is that research has shown you can achieve significant results in just two 15- to 20-minute workouts a week. Here's the minimum you can get away with per workout:

  • One upper-body pushing exercise (push-up or bench/chest press)
  • One upper-body pulling move (bent row, chin-up or seated row)
  • One leg exercise that involves all major muscles (squat, lunge or leg press)
  • One move each that targets the abdominals (crunch or curl) and lower back (prone trunk extension)

Choose a move or a weight that will allow you to perform one set of 10 repetitions with good form; if you can do 11 or 12 reps, you need a harder move or more weight. Optimally, try to repeat a set of these exercises two to three times.

This minimum-effort strength-training plan will result not only in muscle gain and fat loss, but also safeguard your body against a host of degenerative diseases.

Photo: Corbis Images

Copyright (c) 2012 Studio One Networks. All rights reserved.

Add a comment

Name:

Comment: 250 Characters Left

WBNG and its affiliated companies are not responsible for the content of comments posted or for anything arising out of use of the above comments or other interaction among the users. We reserve the right to screen, refuse to post, remove or edit user-generated content at any time and for any or no reason in our absolute and sole discretion without prior notice, although we have no duty to do so or to monitor any Public Forum.

Featured Professional
Dr. Michael Fallon

Cancer Center

Lourdes Regional Cancer Center


Watch our Docs on Call Interviews:
Interviews with Dr. Roney
Interviews with Dr. Anne
Interviews with Elizabeth Sweeney
Interviews with Michael Fallon
Interviews with Joe Viscello
Interviews with Michelle Williams
Interviews with Dr. Madhuri Yalamanchili
Interviews with Dr. Sandra Haynes
Interviews with Dr. Francine Rainone
Interviews with Dr. James Kondrup
Interviews with Dr. Michael Barrett
Interviews with Dr. Madhukar Bhoomireddi
Interviews with Nurse Julann Ashman
Interviews with Nurse Mary Mancini
Interviews Dr. Rayford Petroski
Interviews Dr. Ghassem Mangouri
Interviews Azur Kelly
The LOURDES Regional Cancer Center is the area's premier facility dedicated to spiritually based, comprehensive cancer care. Since 1957, the Lourdes Regional Cancer Center has been providing the Southern Tier of New York with outstanding cancer care.

Now, nearly fifty years later, the LOURDES Regional Cancer Center continues that mission. Since 1971, the Lourdes Regional Cancer Center has been accredited as a Community Hospital Comprehensive Cancer Program. Most recently, Lourdes has been awarded the 2008 Commission on Cancer Outstanding Achievement Award by the Commission on Cancer American College of Surgeons. The Award is designed to recognize cancer programs that strive for excellence in providing quality care to cancer patients. Lourdes is one of only 95 facilities in the US to receive this award.

Today, Lourdes is among the largest and most sophisticated community cancer centers in the country. Here within the region's premier facility dedicated to the fight against cancer we've gathered the area's top physicians and oncologists. We've assembled select teams of cancer nurses and specialists and we've brought to the Southern Tier some of the newest weapons to fight cancer.

Pastoral care, nutrition services, and rehabilitation services are also available for both outpatients and inpatients. Lourdes Regional Cancer Center also maintains a link with the National Cancer Institute's (NCI) database. This database provides the latest information on research advances and new treatments, as well as emerging topics on the influence of genetics, environmental factors and lifestyle factors in the development of cancer.

For more information visit www.lourdes.com.