Getting started with strength training (with or without taking weight-loss medications)

Written by Tara Schmidt, Lead Registered Dietitian for the Mayo Clinic Diet

You’ve heard it before. Strength training is important and is highly encouraged if you are on weight-loss medication. It’s helpful in maintaining muscle mass, plays a positive role in metabolism, and even slows bone loss in aging. Despite its importance, strength training may be a new concept or practice for you. Let’s talk about some ways to get started – no barbell required.

• Motivation low? Set a timer - maybe it’s 5 minutes, or the duration of each commercial during your favorite show (no fast-forwarding!). You’re less likely to engage in an activity that seems overwhelming or impossible, so make it doable.
• Start small. What movement can you do 10-12 repetitions of? Maybe it’s squats, shoulder presses, or arm circles. That’s great! As you progress in your abilities and comfort level, you can always add on reps, weight, or sets.
• Don’t worry about daily. The recommendation for strength training is 2-3 sessions per week. This frequency can provide significant health benefits.
• It’s more than just curls. Consider each of your muscle groups and become comfortable with a range of exercises for each (arms, core, legs, back, chest, shoulders).
• You don’t need equipment. Especially as you’re practicing proper form and technique, using your body weight (think lunges, squats, arm circles, planks, bicycles, or push-ups) is more than enough! You can always add additional weight later.
• It doesn’t have to be expensive. If you’d like to add on weight, but don’t want to invest in bulky or pricy equipment, look into resistance bands, resistance tubing, or even items around your home like water bottles or soup cans!
• Adapt. Does a push-up from your toes seem impossible? Start with push-ups against the wall! Then slowly progress lower until you reach the floor.

Starting and sticking to a realistic routine is most important. Members of the Mayo Clinic Diet are given an exercise plan help them get started and keep progressing.

Have you incorporated strength training into your weekly routine?