THE CROSBY WELLNESS CENTER'S BLOG

Building Strength for Summer Activities

By: Crosby Wellness Center Staff

April 12, 2024, 10:00 am - Categories: Healthy Tips

Build your strength for warmer weather.

Whether it’s conquering hiking trails, perfecting your beach volleyball serve, or enjoying backyard games with loved ones, having a strong foundation in strength training can make all the difference. Here’s how to build strength now and ensure you’re ready to embrace all that summer throws your way.

1. Total Body Blitz:
Kickstart your training with a total-body weight workout. Target all major muscle groups (back, chest, shoulders, legs, arms) with 8-12 exercises each. The American Council on Exercise (ACE) recommends that you aim for 3-4 sets of 8-12 repetitions per exercise. This range helps build lean muscle and creates a strong, toned body. Perform this workout 3 times a week for 4-6 weeks before switching things up!

2. Track Your Triumphs:
Document your progress! Keep track of exercises, weight lifted, reps, and sets in a notebook or digital tool.  Review past workouts and set goals to increase intensity over time. Aim to increase weight lifts every week during your 4-6 week program. Tracking your progress helps you see results, even if they aren’t immediately visible.

3. Embrace the Challenge:
Don’t be afraid to push yourself! Muscle growth happens when muscle fibers are challenged. Use a weight that makes the last few reps difficult (ideally reaching 8-10 reps). Tracking your progress helps ensure you’re truly pushing your limits. Remember,  it’s okay not to quite reach 12 reps – that’s your goal for the next workout!

4. Fuel Your Fitness:
Nutrition plays a vital role alongside training. Before workouts, consume carbohydrates for energy. After workouts, a combination of carbs and protein is key for muscle growth.

5. Cardio Companion:
Cardiovascular exercise is excellent for burning calories and fat loss. Alternate strength training and cardio on different days. Choose activities you enjoy, like incline walking, cycling, or interval training. Cardio not only helps with fat loss but also prepares your cardiovascular system for summer activities.

6. Schedule for Success:
Plan your workouts and meals like important appointments.  Having a schedule keeps you committed and focused on your summer body goals.

By following these steps and putting in the effort, you’ll be well on your way to achieving a strong, healthy, and confident physique this summer.

REFERENCE: https://www.acefitness.org/resources/everyone/blog/5921/weight-training-tips-for-a-strong-and-healthy-summer-body/