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Status:Closed    Asked:Oct 03, 2014 - 03:17 PM

Is it enough to train 3 xs/wk with body resistance, 5lb weights,bands & small ball for strength training?

I am a 39 year old woman; I consider myself to be in good shape.

I do at least 3 days of intense cardio.

I also do 3 days of a class that has a mix of core, balance, and strength training. The strength training includes body resistance (i.e., push-ups, tricep dips, planks, squats, lunges). We use 5 pound weights for bi/tri and small/large bands (bicep, shoulders, legs, etc) and small ball (inner thigh). The routines change every week, and I am always sore about 2 days later. I love it. It's not pilates or yoga, but feels more like that than the gym.

I have read a lot how you should increase your weight with strength training. There are also a few ladies that used to take it & have moved on to bootcamps/crossfit. I feel like my body really enjoys the classes, however, & I get what I want for my strenth. Is what I am doing enough?

 
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It’s not the equipment that determines results, but rather the amount of challenge you bring to your body during your workouts. For strength training progress, you want to increase the challenge, and adding resistance is one way to do that, but not the only way. You can manipulate the challenge you experience in a number of ways to progressively challenge yourself:

· --Increase range of motion

· --Increase speed of the movement

· --Decrease speed of the movement

· --Decrease the stability of the movement


You can move to a deeper range of motion on almost all of the exercises you listed. On some exercises, by moving faster you will experience a bigger challenge. At the other end of the options, you could move more slowly. Manipulating the speed either above or below that which you are used to. Moving at a new speed will change the muscular response necessary for the movement. Finally, you can decrease the stability of any movement. You can bring your feet closer together on push-ups and stand with feet closer together on squats or even perform a single leg squat. Also, you can create a greater strength response by shifting the body weight to provide an asymmetrical challenge (this is another way of decreasing stability.) On a dip or squat, for example, you can shift more bodyweight into one arm or leg to increase the amount of body weight moved by each arm or leg.


The concern I would have about your program is that it is missing upper body pulling movements. This is a common problem/challenge with any program based primarily on bodyweight exercise. Without strengthening pulling movements with row or pull-up type exercises, it can be difficult to have well balanced strength in the upper body, especially when the rest of the program is dominated by many pushing exercises like push-ups or dips.


The ACE Integrated Fitness Training model details a movement-based approach to exercise where we have exercises featuring the 5 primary human movements: pushing, pulling, rotating, squatting, and lunging. Your program as it is, is missing pulling for sure and possibly rotation.


If you can find a way to add in some upper body pulling exercises, even if they are done apart from your normal workout routine, this will more successfully balance your strength training efforts.


For more information on the ACE IFT model, check here:

http://www.acefitness.org/certifiednewsarticle/684/ace-integrated-fitness-train
ing-ift-model-for

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Oct 03, 2014 - 03:17 PM

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