Weight Training Workouts for Busy Adults and Parents

Strength training is one of the top ways to help your body stay functional and healthy for the long run. Strength training means using resistance to create work for your muscles... that can also mean bodyweight workouts and that’s a great place to start.

If you’ve never lifted weights before, consider starting with home workouts with minimal equipment. Then, progress to weight training workouts with Jason Grubb Fitness to learn proper form for specific weightlifting movements. 

Three Weight Training Tips for Beginners:

Warm up. Some activity, such as a 5-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a lifting workout. 

Start with lighter weights. You want to start with a lighter weight until you master proper form and technique. Jason Grubb Fitness provides movement demonstrations and long form explanations for primary lifts - learn them and take your time.

Gradually increase the weight. When you can easily do the recommended number of sets and reps in a workout with proper form, increase the weight by 5 to 10 percent. Check to make sure you can still move the weight correctly before doing a full workout.

Results can generally be noticed in as little as a month, especially if you haven’t been training. You could see a 10% increase in what you can lift each month for the first four to six months.

A beginner can see as much as 2 1/2 pounds of lean muscle muscle mass per month with the right combination of a training and diet program.

Within weeks, most people notice they're less winded when they climb stairs or run.

The reality is that true fitness and health is about the long-term. Many people workout with a short-term goal in mind.

The goal is not to lose 40 pounds in the next 12 weeks, rather to regain your health for the rest of your life.
The purpose of strength training is not to bench press 300 pounds, rather to be the one who never misses a workout.
The goal is not to sacrifice everything, rather to be better tomorrow than you are today.

Enjoy the short-term gains, but commit to the long-term process, the results will keep coming.

Strength training isn’t just about adding muscle and losing weight. Its benefits include improved posture, better sleep, increased bone density, boosting metabolism, lowering inflammation and staving off chronic disease.

Further... Recent research also suggests that exercise, including weight training, may help protect against Alzheimer's and dementia. It also has strong stress reduction and mood enhancing benefits.