Once you've mastered the beginner routine(s) above, move on to one of these intermediate plans to keep challenging your muscles and your heart! Perform the workout twice a week on non-consecutive days. Select a weight that feels heavy yet allows you to complete the prescribed reps with the last two being challenging.
These advanced workouts are only for those who have been lifting weights for a year or more. Perform your workout three times a week on non-consecutive days using a weight or body position that feels heavy yet allows you to complete the full reps with the last two being very challenging.
Option #1: This gym-based plan includes some tough combination lower- and upper-body moves and challenging balance work!
Option #3: Don't have access to fitness equipment? No worries! This Advanced Workout puts your body weight to good strength-building use!
Although weight training has incredible benefits, the AHA is quick to point out that strength training shouldn't be seen as a replacement to cardio exercise; instead it should act as a complement. So ideally, in addition to the strength-training recommendation, you should also get in at least 30 minutes of moderate intensity cardio exercise most days of the week. So what are you waiting for? Boost the strength of your muscles—and your heart—with strength training!
This article has been reviewed and approved by SparkPeople fitness experts and certified personal trainers, Jen Mueller and Nicole Nichols.
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