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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

  • 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
  • I am so excited that I started a really serious business of weight-training in my gym this week. The coach gave me an alternating 3days/wk program to follow. I believe that this will help to shape me faster and easier than non-weight bearing exercises. Plus, the challenge keeps you looking forward. LUCk for every one - 7/6/2013 3:36:49 AM
  • From experience strength training mixed with bursts of cardio really works the body and burns fat. 2hrs 3xs a week will help lose weight. My personal trainer suggested 5hrs a week. I have been doing more then 3xs a week at the gym but from looking at my daily logs I am doing way to much. Next week I will start with 3xs a week at the gym for 2hrs doing strength with bursts of cardio, and 3xs a week I will do 30 mins. of Pilates to help stretch out those muscles I just worked out. I also will start walking/jogging and running in the early mornings to get my cardio in. I go to school full time and I don't so I can do this. I made my schedule like if I were working now so I can build a habbit for my body. So if I worked full time and with going to school full time. I can still do all this. The key is creating a balance between my calories consumption and calorie burn. I don't want my body to feel like it is starving. I will listen to my body. The first month I started working out was tough well more irritating. I would crave meat a lot and I though well its protein, one day I got really fatigued and it dawned on me Iron. I started taking a daily multi vitamin and I don't feel that way anymore. Make sure you eat enough, sleep well, and drink plenty plenty and plenty of water. Right now I have a problem with consuming too much salt. I don't swell or anything like that but from my food logs point of view I need to cut back, but it also says that salt is key for working out. When I work out for 2hrs I do sweat a lot. Plus I don't have any health problems like high blood pressure its always in a good range. So I shouldn't worry. Too much salt will make you look like you gained weight if you are not sweating it out. - 7/5/2013 5:08:37 PM
  • My 18 year old daughter is very big boned and muscular naturally, but she also has extra fat to lose, and I'm not sure what the best routine would be for her. Any suggestions? I encourage her to go biking with her younger sister but I'm not sure how much ST she should do. Maybe just body weight exercises? - 6/11/2013 12:25:24 PM
Popular Calories Burned Searches: Snowmobiling  |  Surfing  |  Cardio kickboxing (including Taebo, Turbo Kick, Turbo Jam)