Fitness Articles

7 Strength Training Excuses: Busted!

Get Over the Excuses to Get Stronger

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Remember when you were a kid and claimed that your dog ate your homework, when really you just didn't get around to writing your book report? Of course, your teacher knew you were fibbing. While most of us are past blaming the dog instead of taking responsibility for our actions, this doesn't mean that we're beyond using excuses—whether we realize it or not.

As a personal trainer and fitness instructor, I've heard almost every reason under the sun for why people "can't" be active, let alone do something specific like lifting weights for the recommended 20 to 30 minutes twice a week. However, outside of an actual health condition and a doctor's note saying that strength training isn't recommended, lifting weights is so beneficial to the majority of people that all excuses are busted pretty quickly.

The benefits of weight training are numerous, including increased muscle strength, balance, bone density, lean muscle mass, insulin sensitivity and cardio endurance—not to mention that strong, lean muscles simply look better! So if you've been making excuses and opting out of weight training, read on to get the (nice) kick in the workout pants that you need to start benefiting from regular strength training.

Busting 7 Common Strength Training Excuses
Excuse #1: Strength training is boring. If you get bored easily or like activities that are a little more fast-paced and engaging, then strength training really is for you—the sky is the limit! From group classes that pair lifting weights to fun music, to suspension training with the TRX, workout DVDs, free weights,  kettlebells, circuit training (more on that below) and even using your own body weight at home while watching TV, the options are endless—and certainly not boring.

The strength training workout for you: Hit up your gym to find an engaging strength class, or check out this 20-minute dumbbell workout with Coach Nicole!

Excuse #2: I don't have time for strength and cardio. The best thing about strength training is that it can double as cardio if you do it the right way! There are three basic ways to do this. First, you can add some cardio moves, such as mountain climbers or jumping jacks or marching in place, between different strength exercises to get your heart rate up and keep it elevated through your entire workout. Second, you can do a circuit-training type format where you have no rest between exercises and perform moves that work major muscle groups (such as lunges, squats and push-ups which target multiple muscles). This also keeps your heart rate elevated, giving you a high calorie burn and working your cardiovascular system. Third, you can do strength moves that work the lower body with the upper body (for example a lunge with a bicep curl), to really get your heart pumping.
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites, and A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • I'm going to give this a try - 2/14/2016 11:27:35 AM
  • Been going to gym for 2 weeks now feeling better already - 1/31/2016 11:20:29 PM
    Just joined a new gym and got a personal trainer and work out few times a week - 4/21/2015 3:52:25 PM
  • Strength training has increased my endurance and has made me look more fit in my clothes as well. - 3/28/2015 11:29:07 PM
  • excellant pointers and places for a newbie to start at. - 1/8/2015 2:29:39 PM
  • Great article. It's so important for women! I need to do more of this! - 10/19/2014 2:07:46 PM
  • This article is a must read for people........I enjoyed it so much. I LOVE my group power weight lifting classes. The owner of the gym I go to called me the group power junky as I go as often as I can.....usually 3 times a week. I also hit the weight machines 2 times a week on top of that. I just want to build serious muscles. I have noticed that it has helped my arthritis be less painful and I like that. I love the sore feeling I get from working out. I would recommend strength training for anyone who has their doctors ok. Just find a level that works for your health and fitness desires. - 9/8/2014 6:05:07 PM
    I have noticed it is especially good for my posture. I feel it has helped keep me from getting a thick middle and rounded shoulders that middle aged women can sometimes get.

    The reason I don't like doing it is because my mind can't wander. Needs all of my attention. I was doing 30 min. 2x per week but was not getting it done. I have switched to 10 min. a day. Hoping this will help get it done. - 9/8/2014 5:13:02 AM
  • I am one of those who actually wishes he COULD lift weights, but the doctor has said I shouldn't. - 9/2/2014 6:24:28 PM
  • I am considering this. Have not every worked with weights before. - 7/6/2014 6:23:30 AM
  • Yes, yes and YES! Nothing has changed my body like strength training has even though my weight hasn't changed for over two years. Trust me, there's nothing to be afraid of with strength training--your body will thank you! - 6/22/2014 12:54:46 PM
  • What are your recommendations for people with hip issues that deal with pain and it increases with strength/weight training? I have hip dysplasia, just recently had surgery, and I am still in the recovery process. I want to do strength training again, but I want to avoid the "pain". I do know the difference in soreness and pain. I love soreness. Hate pain. - 6/22/2014 8:19:42 AM
  • ROBERTHC2014
    Go Go Go - 3/18/2014 12:53:11 PM
    That one about "I'm afraid of bulking up" always makes me smile. If people knew how much work it can take some of us just to achieve some attractive muscle definition, they'd stop worrying about turning into The Hulk. - 12/3/2013 7:38:57 AM
  • this will be my goal to do today use my weights ropes i have collectng dust in my living room i promis my self 10 min toaday of putting me first - 10/30/2013 8:33:36 AM

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