Strength Training for Total Body Fitness 

By Kristen Jurcsak

Cardiovascular exercise is important to improve and maintain our health. The default American lifestyle is sedentary and people need to make time to move – as they say, use it or lose it! Being sedentary means that people are gradually becoming weaker over time. Cardiovascular exercise helps us lose body fat and maintain a healthy weight, increases stamina, and boosts our immune systems. Cardio strengthens the heart and keep arteries clear, reduces health risks such as obesity, heart disease, high blood pressure, type 2 diabetes, stroke, certain cancers, and keeps muscles stronger as we age. 

As with all forms of exercise, getting our hearts pumping also improves mood, combats anxiety and depression, promotes relaxation, improves sleep, and elevates our mental well-being and self-esteem. Unfortunately, cardio alone is not enough to reach that metabolic balance needed to feel our best. 

Many people, especially women, are reluctant to strength train. While about half of us do the recommended amount of aerobic activity each week, only 20% also do the strengthening moves that work major muscle groups. Strength training can be intimidating if you don’t know much about it or where to start. People tend to think taking a day off from cardio is a waste a time because they won’t be burning as many calories or that strength training is going to cause their body to “bulk up.” Neither myth could be further from the truth.

Strength training is any type of exercise that involves your own body weight or equipment to build muscle, endurance, and strength. It does not have to involve heavy weights, and for most people, effective strength training does not. It can include using your own body weight as resistance, using conventional free weights or kettlebells, resistance bands, or weight machines. Strength training is critical for building and maintaining lean muscle mass, which naturally diminishes with age – and body fat percentage will increase if no action is taken to replace the muscle lost over time. Building muscles increases metabolism and improves our ability to burn calories more efficiently. The stronger we are, the more calories and fat we burn, even when our bodies are resting. 

Strength training can also increase bone density and may slow or even stop the progression of osteoporosis, added benefits for women. It improves mobility, flexibility, protects joints from injury, and may reduce the risk of falls in older adults. Strength training helps manage the same chronic health conditions as cardiovascular exercise, as well as arthritis, back pain, and other orthopedic conditions. Combined with cardio, strength training can even sharpen critical thinking skills and improve brain health. And let’s not forget those awesome endorphins, being physically stronger make us mentally stronger.

Becky Weyrauch, personal trainer and owner of Rock Your Fitness in Malta, incorporates strength training into full body workouts, an approach called metabolic training. Strength training has evolved over time and she described it best to me as muscle endurance training. Becky coaches both body weighted and traditional resistance training exercises. Her total body fitness approach combines strength training and cardio, as she coaches clients through a series of fitness stations. Each station is worked on a different interval, depending on format, and every muscle is worked starting with larger muscle groups. 

Switching up her workouts is important to Becky because she believes it keeps her clients’ minds involved. Workouts should appeal to all senses. All fitness levels are always welcome at Rock Your Fitness. Becky demonstrates the exercises to newbies before the workout starts and stays with them through the circuit. She summed up everything perfectly, “Balance is important and getting strong does not mean being stuck in a gym. I fully believe we just have to keep moving – motion is lotion for our joints and muscles.” There’s always a modification to every exercise so that those who are new can learn the proper form or build up to the appropriate weight. People of all ages, abilities, shapes and sizes are welcome to her classes in a non-intimidating setting. Learn more and register: rockyourfitnessny.com.

What are the keys to effective strength training? Again, balance. Find a strength training class, gym or routine you enjoy that fits your lifestyle and appeals to you. Meet workout buddies and get stronger with your friends or family. Listen to your trainer or coach because they know what they’re talking about! Less is more. Effective strength training can be accomplished in two to three sessions a week. Combine strength training and cardio to build your complete fitness repertoire and alternate workout days. 

Mix it up and cross train to keep your workouts interesting, such as adding lower intensity activities like yoga and walking. Our bodies love active recovery, so take your workouts outside and go for a hike, bike ride or paddle. Listen to your body, give yourself forgiveness, and take rest days. Most of all, have fun so fitness becomes not just something you do, but who you are!

Kristen Jurcsak (kmjurcsak@alum.rpi.edu) lives a balanced, healthy lifestyle in Queensbury. As a true “Up North Girl,” she enjoys getting outdoors and experiencing all our beautiful region has to offer. Downhill skiing, swimming, biking, and fishing are her favorites.