Sometimes I use strength training as my main form of exercise for the day. On those days a strength workout is usually a 30-45 minute, sweaty, panting, full-body affair complete with high intensity exercises that make my muscles quake and my heart rate soar.
Other days strength training is more about maintenance and on those days my routine can be as short as 10 minutes.
Here’s a look at a typical Fast and Efficient Strength Workout, Gracefulfitness style.
Push ups. Slow and steady with tons of focus on form. Push ups are a great warm up exercise. I usually start a little shallow and maybe on my knees then begin to go deeper as my shoulders and back warm up.
- abdominal wall
- neck long and in line with the rest of the spine
- shoulder blades actively drawing together and down the back
- fingers spread wide with weight into the knuckles and fingertips
Lunges with bicep curls (stationary lunges, front lunges, or walking lunges)
- front knee never goes further forward than the front ankle
- stable torso-shoulders stay over hips throughout the entire movement
- NO movement in the upper arm during the curl, stabilize from shoulder to elbow
- focus on slowly lowering the weight in the curl, resisting gravity
Plie squats with triceps extensions
(The two actions below happen simultaneously but I couldn’t find a good image of this exercise)
- just as in the bicep curl, stabilize the upper arms throughout the whole exercise
- shoulder blades slide down the back as the weights move up and down
- lengthen the elbows completely at the top with out locking the joint, triceps work the hardest in the last little bit of straightening
- to keep your knees safe and get deeper in your squat make sure your legs are nice and wide
- think of squeezing your inner thighs together as you stand up
Plank with row
- perfect form in the plank, the body is a long line from the knees or heels out the top of the head
- elbow draws towards the hip rather than straight up
Squat with overhead press
- take a look at your feet while you squat-your knees should never hide your toes. If they do, you need to sit your hips further back. Bending the knees too far forward puts more pressure on them than is necessary and could lead to injury.
- always keep the weights slightly in front of you as you press them overhead to keep your shoulders in a safe range of motion
- draw the shoulder blades down as the weights go up
- think of keeping the spine long from the tailbone all the way out the top of the head as you squat and stand
- engage your core to protect the low back
Do each exercise for about a minute then move on to the next exercise. Complete twice for a full body workout in about 10 minutes.
Finish with a few stretches for the hamstrings, quadriceps, hips, shoulders, and triceps.
Whether you strength train for 10 minutes or 100 minutes you are boosting your metabolism in two ways. First, muscle requires more energy than fat does so the higher percentage of muscle you have the more calories you must eat to maintain. Second, strength training takes calories to recover from, so for about 24 hours after a lifting session your calorie needs are elevated.
Strength training is increasingly important for anyone over 25, as it gets harder and harder for the body to build and maintain muscle with each passing year.
P.S this routine is not easy but is appropriate for beginner strength trainers if you use light weights, light repetitions (8-12), and focus on form above all else. It can be made harder by using heavy-for-you weights, working on each exercise for a full minute, and maybe adding in any progressions you may know.
P.P.S Of course, you should always consult with your doctor/use your own common sense when approaching any new exercises.
These are great! I’ve been doing more and more pushups lately and noticing more definition in my arms. I’m going to add the plank with row exercise to my repertoire…thanks!! 😀
I’ve really gotten into strength training and it is mostly my main form of exercise these days. I also do some HIIT which is “sweaty, panting, full-body affair” exercises as you described!
Great exercises to do when there is no time. I like it! My mind has a hard time realizing that it’s better to do a little than none at all.
BTW…if you ever decide to host a women’s retreat where we pay you (of course) to teach us healthy cooking, exercise, etc. sign me up!!! For half a year I have been wishing for something like that where I had teh opportunity to eat amazingly for a week while learning how to prepare it myself. Plus exercise and even plus getting treatments like accupuncture, etc. If you know anyone that does anything like this, please let me know. Have a great day!
sign me up, too!
:)!
Katie,
Oh man, you’ve got my mind spinning with all of the possibilities to host a retreat! That’s a fabulous idea! Hmmmmmmmm…..
:)!
Love this! Thanks for the inspiration! I’m going to give this a whirl on a cold morning when running feels out of the question! Thanks, Faith!
Hey Sis,
Just took a study break and did the efficient work out moves 10×3. Feeling better, Thanks
:)! That plank row’s a killer, right? We’ll be working out together soon!!!
5 Minute Pilates Workout | Gracefulfitness
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