A new study in The Journal of the American College of Cardiology has found that women who strength train (using weights or your own body weight as a form of “resistance training”) a few days a week live longer and have a 30 per cent lower risk of death from heart disease compared to those who don’t.
“Bullet-proofing our bodies via weight-bearing resistance and strength-based exercises is really the best thing for all of us,” says Louisa Drake, founder of the Louisa Drake Method and trainer to celebrities including Gwyneth Paltrow, Felicity Jones and Victoria Beckham.
Building strength is even more important in mid-life and beyond, she adds: “Most adults lose nearly a half pound of muscle per year starting around age 30. Regular strength training not only helps with strengthening your muscles and weight control, but also stops bone loss – this can reduce the risk of fractures.”
But there’s a reason that only one in five of the women in that study said they trained regularly – it looks like a lot of effort. So here, Ms Drake shares the laziest ways to start building strength, even if you don’t have the muscles of Arnie…
1 Keep it brief
“The quality of your workout doesn’t depend on how long it is,” says Ms Drake. “Short workouts are hugely beneficial. Start with squats while you brush your teeth, lunges while the kettle boils, and take the stairs two at a time to strengthen your glutes. Set a reminder on your phone if it helps. By taking this approach, movement will easily slip into your day, and can really add up.
“If you want to schedule it a little bit more, try splitting strength training into 10 to 15 minute sessions, three times a week.” In less than 10 minutes you can do 20 squats, 20 alternating lunges, 10 press-ups and a one-minute plank hold. Her online workout platform, The Virtual Studio, includes strength-based bodyweight workouts as short as 10 minutes.
You don’t need to leave the house, or even change your clothes. If you want to mix it up, Ms Drake advises: “Focus on one area of the body each day, so when you come to work the next area the next day, you’re not overwhelmed.”
2 Slack off some days
Exercising when your body is primed for it means it’ll feel easier, you’ll perform better and recover faster. “Cycle-syncing, or training to complement the rhythms of your menstrual cycle, has become popular – current data suggests you may have better strength or training outcomes in the follicular phase [roughly days 1 to 14 of your cycle],” says Ms Drake. There is also some evidence to suggest that people perform better in strength and endurance workouts in the late afternoon and early evening.
“But everyone is different and I prefer a method called auto-regulation, where you assess how you feel on any given day and set your goals accordingly.”
This works for men and women both. So if you’re feeling lazy, be lazy – go for a lower weight or fewer reps. The key thing is to do something.
3 Build muscle in ad breaks
“If the desire to spend time on your sofa feels overpowering, make it work for you by using it as a piece of fitness equipment,” says Ms Drake. ‘With a sofa or chair, you can do sit-to-stand exercises. You can turn around and do push-ups or planks against the sofa or wall.
“And if you want to watch TV during your sofa work, choose programmes with commercial breaks and try a ‘commercial break challenge’. During these breaks, do a range of circuits such as leg lifts, or keep hand weights next to you and lift until the programme returns.”
4 Chores can build your core
Save time and build strength by putting a bit more oomph into chores. “Hoovering the whole house always feels like an effective workout to me, I get a sweat on,” says Ms Drake. “I’ve been gardening a lot recently and I can tell you that it works all the major muscle groups: legs, buttocks, arms, shoulders, neck, back and core!
“Digging soil is really tough, and I’ll find myself doing a short circuit with a sumo squat to lift a roll of turf, walk with it, drop it off, and return for more. The key is being mindful and thinking, how would I perform this motion if I were doing it not with a hoover or a spade or a bin bag, but with a kettlebell or dumbbell in the gym?”
5 Wear your weights
“You can, almost without noticing, add weight to your usual activities and build strength that way,” says Ms Drake. “Wear a weighted vest while walking the dog or while doing any fitness routine you already have to challenge the muscles a bit more.
“Resistance exercises that are well suited for weighted vests include pushups and pullups for your upper body, squats and lunges for your lower body, and planks for your core.
“Wearing weights is a good way to increase calorie burn, strength, and endurance. Start light and progress as your body tolerates more.”
6 Don’t move
“Isometric exercises involve no movement but do place tension on a particular muscle or muscle group to activate them without moving the surrounding joints,” says Ms Drake.
“Think of familiar floor exercises such as a plank, wall sit or boat pose – after several seconds or minutes you feel the muscles tense and shake, but you won’t break a sweat.”
7 Ask someone else to think for you
Sometimes working out how to work out is the hardest part. “Kicking off a strength-training routine when you have little or no experience can feel daunting,” says Ms Drake. Book a few sessions with a certified trainer so they can do all the mental work for you, and come up with a programme that suits your needs.
“Strength training does not have to mean barbells and super heavy weights and lots of equipment. A good trainer will guide you and can introduce other things that are a whole lot less scary than heavy weights – lightweight props such as gliders, stability balls and resistance bands are great pieces of kit.”
8 Rest, rest, rest
“You should always rest for at least one day between strength sessions,” says Ms Drake. “Rest days are crucial for building lean muscle tissue and preventing injury, so try not to work the same muscle groups two days in a row.
9 Make a date
Everything feels like more effort if you’re bored. “New exercises or a new instructor can keep things spicy and interesting!” says Ms Drake. “Your body needs that stimulus to continue improving. Being challenged helps focus our attention otherwise we’ll mentally check out.
“Science also shows we’re more likely to enjoy exercising when it’s a social event than when we’re sweating solo. Maybe you sign up for a group class or make a date – some of my clients book semi-private training sessions with their partners and friends. It helps them look forward to sessions as well as stay accountable.”
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