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

Women’s Healthcare

Broome Obstetrics & Gynecology, P.C.

Thank you for allowing us to participate in your health care needs. Working together, our physicians, midwives, and nurse practitioners provide exceptional and compassionate care. Our new office in Binghamton, NY provides you with a stress-free setting. From our state of the art ultrasound equipment, to our in office surgical services, we offer a full range of modern and convenient treatment options. This combination of clinical expertise, technological advances and human caring makes this practice unique in Binghamton NY and its surrounding communities.



We believe the reason so many women choose Broome Obstetrics and Gynecology is because we strive to provide the finest, most up-to-date medical care available. Our aim is to take advantage of latest advances in both medical procedures and equipment while treating our patients with the respect, compassion
and dignity they deserve.



We offer full gynecological services including yearly exams, family planning, obstetrics and major and minor surgery. Our physcians are also trained in minimally invasive surgical procedures, including the new technology of Robotic Surgery using the da Vinci Surgical System. Our obstetrical care includes office and hospital visits, delivery and postpartum care. We also provide other services including urogynecology, ultrasound, bone density scans and fertility counseling and treatment. We provide care at both Our Lady of Lourdes and United Health Services Wilson hospital. Contact us today to schedule your appointment.



Video Segments:

Dr. Kondrup - Minimal Invasive Surgeries



Dr. Kondrup - Endometriosis



Dr. Kondrup - Genetic Predispositions



Midwife Wendi Gallagher CNM

Thank you for allowing us to participate in your health care needs. Working together, our physicians, midwives, and nurse practitioners provide exceptional and compassionate care. Our new office in Binghamton, NY provides you with a stress-free setting. From our state of the art ultrasound equipment, to our in office surgical services, we offer a full range of modern and convenient treatment options. This combination of clinical expertise, technological advances and human caring makes this practice unique in Binghamton NY and its surrounding communities.



We believe the reason so many women choose Broome Obstetrics and Gynecology is because we strive to provide the finest, most up-to-date medical care available. Our aim is to take advantage of latest advances in both medical procedures and equipment while treating our patients with the respect, compassion
and dignity they deserve.



We offer full gynecological services including yearly exams, family planning, obstetrics and major and minor surgery. Our physcians are also trained in minimally invasive surgical procedures, including the new technology of Robotic Surgery using the da Vinci Surgical System. Our obstetrical care includes office and hospital visits, delivery and postpartum care. We also provide other services including urogynecology, ultrasound, bone density scans and fertility counseling and treatment. We provide care at both Our Lady of Lourdes and United Health Services Wilson hospital. Contact us today to schedule your appointment.



Video Segments:

Dr. Kondrup - Minimal Invasive Surgeries



Dr. Kondrup - Endometriosis



Dr. Kondrup - Genetic Predispositions



Midwife Wendi Gallagher CNM