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Fitness Articles  ›  Pitfalls and Plateaus

7 Strength Training Excuses: Busted!

Get Over the Excuses to Get Stronger

-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
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The strength-training workout for you: Try a bootcamp class at your gym or do this quick whole-body workout, adding in one minute of marching in place or jumping jacks (depending on your fitness level) between each exercise.

Excuse #3: I don't know what to do. You didn't think you'd get away with that excuse did you? SparkPeople is all about teaching you what you need to know! Brush up your knowledge on the principles of strength training, then read this primer on what exercises you should include. Knowledge is power!

The strength-training workout for you: In the SparkPeople Workout Generator you can create a full-body, beginner workout that takes less than 30 minutes to complete, and you're on your way to a strong body!

Excuse #4: I'm intimidated by the gym. The gym can be intimidating at first, but it doesn't have to be. Any health club staff or personal trainer should be more than happy to show you around the gym, teaching you how the different strength equipment works. And even if that sounds pretty scary, you can always get your strength training on at home! In fact, you don't need any gear to get in a good strength workout at home.

The strength-training workout for you: Brave the gym armed with this quick and easy strength workout. Or do this standing workout at home that doesn't require any fancy equipment!

Excuse #5: I'm afraid of bulking up. Man or woman, lifting weights for 30 minutes a few times a week will not bulk you up. In order to get "beefy," men have to lift very heavy weights for multiple times a week (the big body builders spend hours a day in the gym). Women do not even have enough testosterone to build huge muscles unless they very carefully control their diet and spend hours and hours in the gym (and possibly take unhealthy supplements and illegal drugs, as well). For the everyday person, lifting weights a few times a week will definitely not bulk you up, so don't let that stop you from reaping all of the benefits of lifting weights!

The strength-training workout for you: A resistance band is an easy way to get toned, strong muscles no matter where the day takes you. Try this 20-minute resistance band workout that you can do at home, at work or when traveling. We guarantee you won't bulk up—just tone up!
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites FitBottomeGirls.com, FitBottomedMamas.com and FitBottomedEats.com. 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 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
  • MANDYCAT3
    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
  • PEACENCARROTS
    I am going to do more strength training as one of my fitness/health goals! - 10/5/2013 8:51:14 PM
  • I love weight-training. I try to go to the fitness center 3-4 times a week to use the machines there. I'm especially fond of compound exercises, like squats and dead-lifts, which target several large muscle groups at one time--saving effort and time.

    I think weight-training is just as important (if not more so) as cardio when it comes to weight loss. I usually switch back and forth between two machines without rest, to keep the heart rate up and still sweat as if I was just on the elliptical.

    Also, building muscle burns more calories in the long run, even on days when you are just sitting around. 1 pound of fat burns 3 calories per hour, one pound of muscle burns 75 calories per hour...at least that's what I learned in my weight-training class ;) - 10/4/2013 4:12:37 PM
  • interesting - 10/4/2013 11:18:33 AM
  • I meant not in a professional weight-lifter way... - 10/4/2013 10:16:11 AM
  • Great article! I was a total cardio junkie until I met my now husband and we started lifting together. I love it and now work both in. I had that "I don't want to get too bulky" mentality at first, but now I want those defined muscles (but not in a weight-lifter type of way). Strong is sexy! - 10/4/2013 10:14:45 AM
  • Great article. - 8/8/2013 7:51:29 PM
  • Felt great working with dumbells this weekend. I also used some of the machines at the gym for strength on my legs. The problem is, and I know here I go with a excuse... I don't find the time during the week! :( I love feeling sore though. Good article. - 7/8/2013 1:26:22 PM
  • Thanks for sharing - 7/7/2013 8:20:53 AM
  • I prefer ST to straight cardio any day, so I do the ST with added movements to keep my heart rate up. I love my weights! - 7/7/2013 12:19:54 AM
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