Docs On Call: National News
I hate lifting weights. Is strength training really necessary?
Story Updated: Oct 24, 2012
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.
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