Here’s a simple routine designed to boost muscle tone, burn calories, and improve overall strength at home.

7 Easy Moves to Build Strength at Home

Warm-Up (2-3 minutes)

Before diving into strength training, warm up your muscles to prevent injury. Try jumping jacks, arm circles, or marching in place. A quick warm-up gets your blood flowing and prepares your body for action.

RELATED: 9 Secrets to Building Muscle Strength

#1 Squats

Squats are a powerhouse move for your glutes, quads, and hamstrings.

How to do it:

• Stand with feet shoulder-width apart.
• Lower your hips back and down as if sitting into a chair.
• Keep your chest up and knees behind your toes.
• Push through your heels to return to standing.

Reps: 12–15

Try this 16-minute Ultimate Lower Body workout.

#2 Push-Ups

Classic push-ups target your chest, shoulders, and triceps while engaging your core.

How to do it:

• Place hands slightly wider than shoulder-width.
• Keep your body in a straight line from head to heels.
• Lower your chest toward the floor, then press back up.

Modification: Drop to your knees if needed.

Reps: 10–12

Try this Bodyweight Burner that requires zero equipment.

#3 Glute Bridges

Glute bridges strengthen your glutes, hamstrings, and lower back.

How to do it:

• Lie on your back with your heels resting on the couch and knees bent.
• Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
• Lower slowly back down with control.

Reps: 12–15

Fire up your glutes and hamstrings with this Burning Bridges workout.

#4 Plank Shoulder Taps

This core and shoulder exercise challenges stability and balance.

How to do it:

• Start in a high plank position.
• Tap your left shoulder with your right hand, then your right shoulder with your left hand.
• Keep your hips as still as possible.

Duration: 30–45 seconds

Boost strength and sculpt your arms with this Athletic Arms workout.

#5 Lunges

Lunges are perfect for toning legs and glutes while improving balance.

How to do it:

• Step forward with your right foot, lowering your body until both knees form 90-degree angles.
• Push off the front foot to return to standing.
• Repeat on the other leg.

Reps: 10–12 per leg

Take on this 10-minute Leg Challenge and power up your day.

#6 Tricep Dips

You don’t need weights for strong arms, tricep dips do the trick.

How to do it:

• Sit on the edge of a sturdy chair or bench.
• Place hands next to your hips, fingers facing forward.
• Slide your hips off the edge, bend elbows to lower your body, then push back up.

Reps: 10–12

Try this 15 minute low-impact Upper Body Party circuit workout using weights to strengthen and build your muscles.

#7 Bicycle Crunches

This move targets the obliques and strengthens your core.

How to do it:

• Lie on your back with your hands behind your head and knees bent.
• Lift your shoulders off the floor and bring your right elbow toward your left knee as you extend the right leg.
• Switch sides, bringing your left elbow to your right knee, moving in a controlled pedaling motion.

Reps: 20 twists (10 per side)

Take your core to the next level with this ab workout!

Cool Down (2–3 minutes)

Finish with gentle stretches for your hamstrings, quads, shoulders, and back. Deep breathing during your cool-down helps relax your muscles and aids recovery.

RELATED: 10 Quick & Effective Equipment-Free Workouts You Can Do From Home

Quick Tips for Success

• Focus on proper form, not speed.
• Use household items like water bottles for added resistance.
• Track your progress and explore new variations on the FitOn app.

With just 20 minutes and a little consistency, you can strengthen your entire body at home. You can mix and match workouts from FitOn to keep things fun and challenging.

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Yet, the unfortunate truth is that many people overlook the importance of preserving muscle until significant loss has occurred. However, there’s good news — you can take proactive steps to maintain and even build muscle at any age! By adopting a few simple daily habits, you can combat muscle loss, enhance your strength, and enjoy a longer, healthier life. Ahead, learn the signs of sarcopenia and research-backed habits to prevent muscle loss so you can stay strong for years to come.

What is Sarcopenia?

Sarcopenia, the gradual loss of muscle mass, strength, and function due to aging, is a major contributor to physical disability in older adults. This condition often begins subtly, with many people attributing their reduced strength or endurance to normal aging rather than an underlying issue. However, while natural aging plays a role, factors like poor diet, sedentary lifestyles, and chronic diseases exacerbate this condition.

Left unchecked, sarcopenia can increase the risk of falls, fractures, and chronic diseases such as diabetes and cardiovascular conditions. Plus, it’s closely linked to metabolic disorders, as muscle plays a key role in regulating blood sugar levels and supporting energy balance.

Causes of Sarcopenia

• Inadequate protein intake
• Physical inactivity and a sedentary lifestyle
• Hormonal changes
• Chronic inflammation, including conditions such as arthritis and obesity
• Chronic illness, including diseases like diabetes, kidney disease, and heart failure
• Age-related changes due to reduced muscle protein synthesis
• Vitamin D deficiency
• Certain medications, such as corticosteroids

Signs of Muscle Loss

Recognizing the signs of muscle loss early can help you take action before it significantly impacts your quality of life.

Common signs include:

• Reduced Strength: Difficulty lifting objects or performing daily tasks
• Decreased Endurance: Feeling fatigued during activities that were once manageable
• Loss of Muscle Definition: Noticeable shrinkage or sagging in areas like the arms or legs
• Balance Issues: Increased falls or difficulty maintaining stability
• Paresthesia: Numbness or tingling in your arms and legs

If these symptoms sound familiar, addressing them through lifestyle changes can help mitigate further decline. With the right interventions, sarcopenia can be delayed, prevented, and even reversed, allowing individuals to maintain their strength and independence well into their later years. Here’s all you need to know.

5 Reasons Why Muscle is So Important For Longevity

Before diving into the research on how to prevent muscle loss, it’s important to first understand why muscle maintenance is so critical.

#1 Supports Metabolic Health

Muscle plays a key role in regulating glucose metabolism and insulin sensitivity, which are vital for preventing type 2 diabetes. Research shows that greater muscle mass is associated with better blood sugar control and reduced risk of insulin resistance. Additionally, muscle tissue contributes to resting energy expenditure, meaning more muscle helps burn calories even at rest, promoting a healthy weight.

#2 Improves Bone Strength

Strong muscles support bone density by exerting stress on bones during physical activity, stimulating bone remodeling and growth. This is particularly important for older adults, as reduced muscle mass is linked to an increased risk of osteoporosis and fractures. Studies highlight that resistance training, which strengthens muscles, also enhances bone mineral density, reducing the risk of serious injuries.

RELATED: 3 Benefits of Resistance Training For Stronger Bones & A Lower Risk of Osteoporosis

#3 Reduces The Risk Of Falls And Injuries

Maintaining muscle strength and mass improves balance, stability, and coordination, significantly lowering the risk of falls. Falls are a leading cause of injury and hospitalization among older adults, and weak muscles are a major contributor. Research confirms that regular strength training improves lower body strength, a critical factor in preventing falls and maintaining independence.

#4 Improves Immune Function

Did you know that muscle mass maintenance is linked to improved immune function? Studies show that individuals with higher muscle mass recover faster from surgery or severe illness due to this protein reserve. Furthermore, muscle-derived myokines, which are proteins released during exercise, have been shown to reduce inflammation and boost immune responses.

#5 Supports Heart Health

Muscle strength is strongly correlated with cardiovascular health, as it promotes better blood flow and reduced arterial stiffness. Research indicates that individuals with greater muscle mass have a lower risk of developing hypertension and heart disease. Additionally, engaging in regular strength training improves heart function and reduces cardiovascular risk factors such as obesity and inflammation.

#6 Reduces the Risk for Chronic Disease 

Maintaining muscle mass has been linked to a reduced risk of chronic diseases, including type 2 diabetes, and osteoporosis. Studies show that higher levels of physical activity, particularly resistance and aerobic exercises, lower inflammation and oxidative stress, two key contributors to chronic conditions. By preserving muscle, you not only improve mobility but also protect against the systemic effects of aging.

8 Daily Habits to Prevent Muscle Loss 

#1 Prioritize Protein

Protein is essential for muscle repair, growth, and maintenance. However, as we age, our bodies become less efficient at using dietary protein, making it crucial to consume adequate amounts daily. To prevent age-related muscle loss, research recommends older adults get 1.2–2.0 grams of protein per kilogram of body weight per day. Prioritize high-quality protein sources like eggs, lean meats, fish, legumes, nuts, and seeds. To enhance protein synthesis, aim to include protein in every meal.

RELATED: The Healthiest Protein-Rich Foods to Support Lean Muscle Growth

#2 Incorporate Strength Training

Strength training is one of the most effective ways to combat sarcopenia and build muscle mass. Studies show that resistance exercises stimulate muscle protein synthesis and increase muscle size and strength. Incorporate at least two days of strength training per week, targeting all major muscle groups, as recommended by the CDC. Opt for bodyweight exercises, use resistance bands, or include dumbbells — all are excellent options to integrate into your routine! Browse the bodyweight and strength categories in the FitOn App for free strength workouts. 

RELATED: 4 Ways Strength Training Helps Us Live Longer & Healthier

#3 And Don’t Forget About Aerobic Exercise

While strength training builds muscle, aerobic exercise supports cardiovascular health and muscle endurance. Research suggests that aerobic activities like walking, cycling, or swimming improve blood flow to muscles, enhancing their ability to recover and perform. Aim for at least 150 minutes of moderate-intensity aerobic exercise weekly to complement your strength training and maintain overall health.

RELATED: The Benefits of Exercise For Improved Quality of Life

#4 Get Enough Sleep

Sleep is when the body repairs and rebuilds muscle tissue. So, if you’re skimping on sleep, your muscles are going to pay the price. According to research, a lack of quality sleep impairs muscle recovery. However, the good news is that studies show that adults who get 7–9 hours of sleep per night experience better muscle protein synthesis and performance. 

Prioritize a consistent sleep schedule, create a calming bedtime routine, and limit screen time before bed to optimize rest.

RELATED: 10 Top Tips For Older Adults to Improve Sleep Quality

#5 Optimize Vitamin D & Calcium Levels

Vitamin D and calcium are critical for muscle contraction, bone strength, and overall muscle health. Vitamin D supports calcium absorption and helps prevent muscle weakness, while calcium is vital for nerve signaling and muscle function. Research suggests that maintaining optimal levels of these nutrients reduces the risk of sarcopenia and fractures. To optimize your intake, opt for foods like leafy greens, fatty fish, and supplements if necessary, and spend time in the sunshine daily. 

RELATED: 7 Essential Nutrients to Support Longevity (No Matter How Old You Are)

#6 Stay Hydrated

Water represents about 76% of muscle mass in the body, and staying hydrated ensures that muscles perform optimally during exercise and recovery. In fact, even mild dehydration impairs strength and endurance. The National Academy of Medicine suggests that adequate intake of daily fluid for adults ages 51 and older is about 9 cups for women and 13 cups for men.  This recommendation includes all sources of daily fluid, including water, other beverages, and water-rich foods. 

If hydrating is difficult for you, consider carrying a reusable water bottle with you at all times as a reminder to keep sipping.

RELATED: 8 Ultra-Hydrating Drinks That Aren’t Water

#7 Prioritize Active Recovery

Active recovery, such as stretching, yoga, or light walking, helps improve blood flow to muscles and reduces soreness after exercise. This practice also aids in flexibility and mobility, which are essential for maintaining muscle health and longevity. Studies suggest that active recovery enhances muscle repair by reducing inflammation and speeding up nutrient delivery to tissues.

To get started with an active recovery routine, consider incorporating light stretching, yoga, or foam rolling on rest days to improve flexibility, circulation, and muscle repair.

#8 Avoid Prolonged Sitting

Extended periods of sitting not only lead to muscle loss and atrophy, but also contribute to increased risk of chronic disease. The good news is that research shows that even short interruptions of sitting with light activity, such as standing or walking, can mitigate muscle loss and improve metabolism. To avoid staying sedentary, take standing breaks every 30 minutes, use a standing desk to keep your muscles engaged, or squeeze in short bursts of exercise into your day.

RELATED: “Sitting Disease” Increases Health Risks: 6 Ways to Avoid Being Too Sedentary

The Takeaway

Preventing muscle loss and building strength isn’t just about looking and feeling strong — it’s a cornerstone of healthy aging and longevity. By adopting daily habits like prioritizing protein, incorporating strength and aerobic exercises, getting quality sleep, and maintaining essential nutrients, you can protect your muscles and overall health. Remember, it’s never too early — or too late — to start prioritizing your muscle health!

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Aging is a risk factor for more fragile bones. After age 50, bone loss begins to speed up. Although both men and women can develop osteoporosis, it’s far more common in women, as the decline in estrogen speeds up bone loss. Over age 65, more than one out of four women have osteoporosis.

As for strategies that strengthen your skeleton, your lifestyle habits can make a big difference. The National Institute on Aging advises avoiding smoking and excessive alcohol consumption, as well as increasing the intake of bone-preserving foods, like low-fat dairy, leafy veggies, and fortified foods that offer good sources of calcium and vitamin D. 

And you know what else they recommend? Staying active with weight-bearing exercise. Weight-bearing exercise is especially good for your skeleton because the impact puts stress on your bones, stimulating cells to rebuild, fortify, and strengthen, all of which help prevent fractures. What’s more, strengthening muscles, tendons, and ligaments helps improve stabilization, helping to prevent problematic falls.

Resistance exercise is one of the best bone-strengthening workouts you can do at any age. The goal, as recommended by the Centers for Disease Control and Prevention (CDC), is to perform two days of full-body — legs, arms, back, core — muscle-strengthening workouts per week. Keep reading to learn about all the perks of resistance training for stronger bones.

RELATED: 7 Fitness Tips to Maintain Strength & Support Longevity 

The Top Reasons Why You Should Incorporate Resistance Training For Bone Health 

#1 You Can Reduce Your Risk Of Osteoporosis

Even though your odds of developing osteoporosis increases with age, that doesn’t mean it’s inevitable. In fact, you can keep your skeleton strong well into your golden years. A systematic review of 59 studies on adults 65 or older found that doing at least an hour of physical activity two to three times per week for seven months or longer was associated with stronger bones, particularly in the lumbar (lower) spine. Doing multiple different types of exercise — particularly resistance exercise — was key for the skeleton-preserving benefits. 

In addition, resistance training also improved bone mineral density in the spine and femur of those with osteoporosis and osteopenia, concluded another meta-analysis. Bottom line: No matter the status of your bones today — whether you have osteopenia or osteoporosis or not — lifting weights or performing bodyweight exercise — is a bonafide bone builder.

RELATED: The Benefits of Exercise For Improved Quality of Life

#2 It Can Help Reduce Day-To-Day Pain

Want to feel better? People who had low bone mineral density or a history of a fracture who followed a progressive resistance training program (where you gradually increase the amount of weight that you lift as your muscles get stronger) experienced some pretty good benefits: They improved their physical performance, had a higher health-related quality of life and experienced less pain compared to control groups, according to a 2021 study. In terms of physical performance, they improved their ability to do the “get up and go” test, which measures how quickly you can move from sit to stand. The ability to feel stronger and more vibrant every day? We’ll take it. 

#3 Even If You Have Osteoporosis, Resistance Training Boosts Your Health

Just because you already have osteoporosis — or have broken a bone — doesn’t mean that you can’t do anything about it. In fact, in a randomized controlled trial on nearly 150 women who were older than age 65 and had osteoporosis and a fracture, those who followed a 3-month exercise program improved their muscle strength, balance, and fear of falling compared to a control group. And with less of a fear of falling, you may be more willing to do activities that bring you joy — go on walks with your friends, play with your grandkids — all of which can make a real difference in your life.

RELATED: The Anti-Aging Benefits of Exercise, According to Research

How to Start Resistance Training

It can be difficult to know where to begin if strength training isn’t in your weekly routine yet. You can strengthen your muscles and put a healthy load on your bones in a bunch of different ways — so pick the one that appeals to you the most and you find the most enjoyable. That can be lifting weights, doing body weight exercises, using resistance bands, gardening, and even certain types of yoga, says the CDC. For more ideas, including exactly what exercises to do, check out the FitOn app. 

The Takeaway

Resistance training is a must for anyone over 65. Not only does it strengthen muscles and maintain your muscle mass, but it also keeps your bones strong as you age, reducing the risk of osteoporosis. Best of all, you’ll feel good, and you can use it to gain confidence to do the things you love in life.  

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RELATED: Get in The Best Shape of Your Life With These 12 Simple Habits

7 Research-Backed Habits That Will Help You Build Strength and Sculpt Lean Muscle

#1 Stay Consistent

First and foremost, consistency is key when it comes to building muscle and achieving your strength goals (and really… any goal). Research shows that maintaining a regular workout schedule not only helps build muscle mass, but also enhances muscle strength and endurance over time. Consistent training allows for gradual progression, enabling you to steadily increase the intensity and volume of your workouts, while also allowing proper time for recovery. This is crucial for strength gains and muscle building, as it allows the body the opportunity to adapt and grow stronger, which can significantly enhance progress.

Aim for at least 150 minutes of moderate-intensity exercise per week, and try to squeeze in movement whenever you can! In addition to walks and bike rides, keep a FitOn Strength Kit nearby so that you’ll have all the tools to bust out a quick strength workout wherever you go. Equipped with a set of resistance bands and 3 lb dumbbells, it’s a convenient way to stay consistent with your strength routine even when you’re on the move.

#2 Prioritize Strength and Resistance Exercises

While all movement is great, incorporating resistance or strength training exercises into your fitness routine is particularly important when it comes to building muscle, increasing strength, and improving overall health. Research indicates that regular strength training can lead to significant improvements in muscle mass, bone density, and metabolic rate. Plus, it can help prevent sarcopenia (age-related muscle loss), and even reduce the risk of chronic diseases associated with muscle weakness, such as osteoporosis. 

Whether it’s lifting weights, incorporating resistance bands, or simply using your own body weight, there are so many ways to find an effective routine that works for you. Join the FitOn App and browse hundreds of trainer-led strength workouts, aiming to include at least two days of strength training per week.

#3 Don’t Forget About Nutrition

If you’re looking to get toned, lean, and strong, a well-balanced diet is just as (if not more) important than exercise, as proper nutrition provides the essential building blocks your body needs to repair and grow muscle tissue. To maximize your nutrient intake, focus on whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Studies have shown that a diet rich in these nutrients can help support weight loss, muscle growth, and overall health by reducing inflammation, regulating hormones, and supplying your body with adequate muscle-building vitamins and minerals. 

Speaking of muscle-building nutrients, protein is particularly important. Aim to consume high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, nuts, and seeds in each meal, especially after working out. Post-workout, your muscles are primed for repair and growth, making it an ideal time to ingest protein to maximize muscle protein synthesis. Additionally, you’ll want to include healthy complex carbs, as they help provide energy for intense workouts and facilitate recovery. 

Here are some post-workout snacks to consider to support muscle growth:

• Post-workout smoothie made with berries, banana, protein powder, nut butter, and almond milk
• Cottage cheese with bananas and blueberries
• Rice cakes with peanut butter and chia seed jam
• Protein balls made with oats, nuts and seeds, dates, and optional protein powder 

RELATED: Here’s Why Proper Refueling is Essential For Muscle Growth 

#4 Stay Hydrated

Hydration is an often overlooked component of building muscle, yet it’s essential, and important for muscle function, physical performance, and recovery. First, when you’re well-hydrated, your muscles remain supple and flexible, reducing the risk of injury and preventing muscle cramps and spasms. It’s also important for electrolyte balance and waste removal, factors that prolong the time to fatigue and support muscle contraction during exercise. And of course, water is vital for the transportation of nutrients to your muscles, aiding in their growth and repair. There’s even research to suggest that mild dehydration (as little as 2% water loss) can lead to decreased strength, endurance, and workout performance, thereby hindering your muscle-building progress.

In addition to hydrating with water throughout the day, consider incorporating electrolyte-rich beverages into your regime, especially during and after a hard workout. 

RELATED: 10 Healthy & Refreshing Ways to Replenish Electrolytes After a Workout

#5 Get Adequate Sleep

If you’re trying to build muscle, don’t skimp on sleep! While sleep is emphasized for mental health, energy, and immune health, we tend to forget just how important quality sleep is for muscle building and recovery. During deep sleep, your body undergoes repair processes, including the release of certain hormones that play a significant role in muscle building and injury prevention. Based on current data, getting 7-8 hours of sleep per night is ideal for enhancing muscle strength, though you may need more depending on your daily activity level and overall lifestyle.

If your current regime is out of balance, start by cultivating a consistent sleep schedule, creating an evening regime, and avoiding screens before bedtime. 

RELATED: Do You Know Your Sleep Chronotype? Plus, Top Tips to Support Each Type

#6 Manage Stress

Did you know that chronic stress can sabotage your muscle-building goals? It’s true! By increasing cortisol levels, stress can not only lead to weight gain, but can also reduce muscle mass. Even if you’re not stressed, it’s a good idea to incorporate regular stress management practices into your routine as a preventative approach, including activities such as meditation, deep breathing exercises, and yoga.

RELATED: 14 Life-Changing Tips to Practice Daily Stress Management

#7 Target All Major Muscle Groups

Rather than aim to build muscle in specific areas, it’s important to target all major muscle groups with a well-rounded training program. So, even if you want to sculpt your abs or build strength in your glutes or biceps, know that you’ll get the biggest bang for your buck by working your entire body. Research indicates that compound movements, such as squats, deadlifts, bench presses, and rows, are particularly effective for stimulating multiple muscle groups simultaneously, leading to greater overall muscle growth and strength. However, this doesn’t necessarily mean you have to perform a full-body routine for each workout. So long as your weekly workout regime includes a balanced plan, research suggests you can get the same benefits with an exercise-split approach, targeting certain muscles on certain days.

A Sustainable Approach To Building Strength

While getting started can feel overwhelming, know that building muscle and enhancing strength is easier than you think. By staying consistent, getting adequate sleep, prioritizing a balanced diet, and ensuring proper hydration, you’ll see that achieving your goals doesn’t require drastic changes or extreme measures. In fact, all of these tools will not only support your strength goals, but they’ll also help to support your overall well-being. In addition to strength-specific workouts, remember to target your entire body and include a range of exercises to support your goals. Download the FitOn App to get started!

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Read on to learn why strength training is a key to weight loss that lasts, how to incorporate it into a routine, and what you can do to get started.

RELATED: Are You Lifting Weight Often Enough? Research Says This is How Much Strength Training You Need Each Week 

Why Strength Training is Important For Weight Loss (According to Research)

First, for your overall health, there’s a reason why the recommendation from the Centers for Disease Control and Prevention is to do at least two days of full-body strength training: It builds muscle, strengthens your bones, and makes performing everyday activities — like hoisting a carry-on suitcase into the overhead compartment — an easy feat. When you’re looking at your long-term health, strength training twice per week protects your health in the long term, decreasing the risk of obesity by 30% compared to people who skip it altogether, according to research.

When it comes to weight loss, strength training is by far the best type of training to change your body composition. In a meta-analysis of 114 studies, people who were overweight or obese who combined resistance exercise with a calorie-restricted diet were most successful in reducing their body fat percentage and overall fat mass compared to control groups. It was also found to decrease both subcutaneous fat–that is, the “pinchable” fat underneath your skin–and visceral fat–the dangerous fat around your middle that hugs organs and causes inflammation. Resistance training has also been shown to boost your post-exercise calorie burn by nearly 12%, a bump that persists for 14 hours after a workout.

Another perk to keep in mind: When you’re losing weight, some of that weight will be from fat–but some will be from muscle, too. The amazing thing about muscle is that it’s more metabolically active compared to fat, so the more you have, the more calories your body naturally burns. But if you lose muscle during weight loss, your metabolic rate goes down, making it challenging to keep that weight off. Strength training (and eating enough protein) helps preserve your muscle mass as you lose weight, allowing you to keep your calorie burners turned up as high as possible, according to research.

How to Use Strength Training For Weight Loss 

First, if you’re aiming to lose weight, you may have areas of your body where you’d like to lose fat. But keep in mind that you can’t “spot-reduce fat.” Meaning, things like sit-ups or planks won’t specifically target belly fat to trigger weight loss there, for example. Instead, it’s overall fat loss that will make a difference, which is why there’s such an emphasis on doing full-body strength routines.

Although resistance exercise is impressively effective at building muscle and decreasing fat, it’s not the only type of exercise your body needs. Strength training should also be part of a well-rounded exercise routine. Aim for 150 minutes of moderate-intensity aerobic exercise alongside at least two days of full-body resistance exercise per week. Having two days of both upper and lower body exercise paired with brisk walking, the stair stepper, elliptical, or jogging a few days a week will get you there.

RELATED: 9 Secrets to Building Muscle Strength

Top Tips For Getting Started With Strength Training 

Aim for a Full-Body Routine 

Be sure to incorporate moves that hit on all of your major muscle groups, such as those in your lower body (legs, glutes), upper body (chest, back, shoulders, arms), and core. As for exactly what exercises to do to hit all these major spots — The FitOn app is filled with workouts in the strength training category that build muscle and strength, so you don’t have to worry about creating a well-rounded weight loss routine all on your own.

Learn The Important Moves

Beginning with the basics is excellent for newbies starting strength training, and it’s often a less intimidating entry. Moves like squats, push-ups, lunges, and planks are all great for starting a routine and can give you a base for when you add weights.

Decide What You’re Using

You can get this resistance from weight machines, free weights, resistance exercise bands, or bodyweight exercises. What’s important is that you choose what you’re most into so that you stick with it. For example, if you like the burn you get with free weights, grab those. If you prefer the no-frills of body weight exercises, then start there. And don’t discount resistance bands, either. Research has found that these bands were best in decreasing body fat compared to free weights and body weight.

RELATED: The FitOn Basics

Add Weight When Needed

If you’re using free weights or machines at the gym, you can start with 8 to 12 reps. When you feel as if you’ve perfected your form at that number of reps — and the weight is even feeling a bit easy — go ahead and add weight.

When You Lift, You Lose

Cardio is great, but strength training helps your body build muscle, torch more calories, and burn fat. Aim for two days of strength training per week, starting with beginner-friendly exercises, like squats, lunges, and push-ups. It’s often helpful to schedule these workouts (which can easily be done in the FitOn app!) so that you get into the habit of doing them every week. After all, consistency will pay off in results.

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The Health Benefits of Strength Training

A kind of scary thing happens once you enter your 30s: You start to lose muscle. In fact, you lose 3-5% of muscle mass with each decade, according to the Office on Women’s Health. This all adds up as you age–by the time you’re in your 80s or 90s, you may have shed half of all your muscle, according to research. And muscle is truly amazing for your health — it’s what will make everyday activities easier so you can carry things easier, walk far, and catch your balance when you slip.  

Strength training is what will help you maintain your muscle — and build more, which is critical if you have body composition goals. Plus, you’ll reap a ton of health benefits from your effort. Resistance exercise helps you age well, improves your mobility, is a brain-booster, and improves metabolic health, research points out. 

If one of your goals is to lose body fat, a meta-analysis of 114 trials concluded that combining resistance training with a reduced-calorie diet was the most effective route compared to programs that combined resistance and cardio exercise, resistance training only, or no training at all. Strength training also helped preserve muscle mass while people lost weight — a huge win for keeping up the fire in your metabolism. 

Oh, and the final perk to lifting? Strength training helps you live longer. Another meta-analysis found that 60 minutes of resistance work decreased the risk of dying from any cause by 27%. So, who’s ready to defy aging?

How Much Strength Training Do You Need Per Week?

Here’s the great news — especially if you’re busy or time-crunched — the recommendations for strength training are totally doable. The Centers for Disease Control and Prevention (CDC) recommends 2 strength training workouts per week paired with 150 minutes of moderate-intensity physical activity. 

When you do these strength sessions, the recommendations are to do a full-body workout that hits all the major muscle groups, including your legs, hips, back, core, chest, shoulders, and arms.

Top Tips to Add Strength Training to Your Fitness Routine

Not sure how to start? Follow these tips, and you’ll have a strength routine you can stick to in no time:

Pick Your Days

When starting a new routine, it’s important to get into the habit. And the first step is to choose what days are strength days. The choice is yours depending on your schedule, but ideally schedule a cardio, rest, or active recovery day in between to allow your muscles the R+R they need. Add it to your calendar as don’t-miss days.

Start With Body Weight

Resistance exercise can be done with equipment, from weight machines to free weights or barbells, kettlebells, sandbags, and resistance bands, according to the National Academy of Sports Medicine (NASM). But you can also build strength using your own body weight via moves like push-ups, squats, lunges, step-ups, floor bridges, and many more. If you don’t go to a gym or have access to home equipment, body weight is the way to go — and you can start this today.

Perform Reps Until It Feels Hard (Really Hard)

Depending on what type of training you’re doing, your experience, and your goals, you may be doing anywhere from 8 to 20 reps, notes NASM. What’s important is that you choose a weight or perform an exercise until you’re almost at failure, research advises — the point where you’re struggling to complete even one more rep. This feels hard, but it’s where you develop strength and muscle.

Think Outside The Weight

There are so many ways you can meet this strength training recommendation — including some activities you wouldn’t expect. Heavy gardening counts, as does some yoga, the CDC says.

Follow A Plan

It can be tough to get in a good strength workout when not following a well-developed plan. That’s where the FitOn App comes in — you can access some of the best strength workouts that are challenging, effective, and geared to your experience level. 

If You Don’t Use It, You May Lose It

When it comes to muscle, remember that your body naturally decreases in muscle mass with age, but habits like resistance training (as well as eating the protein your body needs) will maintain your muscle and overall strength. Experts recommend doing 2 strength training sessions per week, focusing on the entire body. Cheers to a stronger future.

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Read on for the perks of strength training for women, including how it keeps you in age-defying shape and how to make it a consistent part of your routine. 

The Anti-Aging Benefits of Strength Training For Women 

When you pick up a weight or lower your body into a squat, it’s not just your glutes that get a big benefit. Here are just some of the perks of getting strong:

Preserves Muscle Mass

If you want a body that seemingly defies aging (and gravity!), start strength training. Your body naturally loses muscle with age, and skipping regular strength workouts can mean that you lose four to six pounds of muscle per decade, according to Harvard Health. That makes it more difficult to live an active, healthy, and functional life well into your older years. Research indicates that resistance exercise plays a key part in preventing a condition called sarcopenia, which is a loss of muscle mass and function that causes weakness and frailty. So here’s to being the woman today who can lug all her groceries from the car like a boss and rep out push-ups like a pro — and the future grandmother who can lift her grandkids as well as a set of dumbbells with no problem.

Torches Belly Fat

Visceral fat is the type of fat that doctors are always warning people about — the one that hugs your organs, causing inflammation that puts you at risk for heart disease, according to the American Heart Association. That rings true even if your weight is in the healthy range. But the beauty about resistance exercise is that it has a special way of trimming this dangerous fat — and this type of workout has been shown to decrease overall body fat percentage, too, according to research.

Slows Skin Aging

One bonus beauty benefit: Resistance exercise has been shown to enhance skin health. Data on 56 women found that strength training improved skin elasticity, structure, and thickness, appearing to activate certain genes associated with the creation of collagen, a protein that keeps skin smooth and springy. Not to mention, in improving blood flow, weight training can help to deliver oxygen and nutrients to the skin, helping to reduce inflammation and boost skin rejuvenation.

Helps Keep You Sharp

Exercise changes your brain — for the better. Not only does it give you an awesome mood boost, but it protects your brain. In fact, studies show that just 12 weeks of resistance exercise actually stimulates brain changes that safeguard your smarts.

How to Add Strength Training to Your Fitness Routine 

Whether you’re currently a cardio junkie, or are new to exercise entirely, if you find that strength training is missing from your current routine, you’ll want to build up to at least two days of strength training per week and hit all the major muscle groups.

What You Need To Get Started

There are so many awesome tools you can use to build muscle, so choose the one that appeals to you most. That can be weight machines at the gym, free weights (at home or the gym), resistance bands, or using your own body weight. Use a weight or resistance that allows you to complete 8 to 12 reps of an exercise. Once you start building muscle and feel as if you can perform more than 12 reps of that exercise easy-peasy, then go up a weight. (And celebrate your newfound strength while you’re at it!) Make it your goal to do two to three sets of each exercise.

Putting It All Together: Building Your Routine

But the biggest question is: How do I know what exercises to do? While you’re probably familiar with pushups, squats, lunges, and sit-ups — and they’re all great — it helps to know how to combine specific exercises into a routine and ensure that you’re targeting all the muscles you need for a comprehensive workout. Open the FitOn app and browse the strength category to find a strength class suited to your abilities — and one that you find fun, too. 

Strength Training is One of the Best Habits That Helps Keep Your Body Young For Life

Ladies, it’s okay if you haven’t done resistance exercise up until now or you’ve found yourself in a rut — you can find and start a strength training routine that builds muscle and makes you feel good for years to come. 

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But before you break out the weights or drop down for some pushups or squats, we’re sharing why you should consider strength training for longevity in the first place. Ahead, the top four ways strength training helps us improve our health and lifespan, plus how to add it to your workout routine with ease!

4 Ways Strength Training Supports Longevity 

Want the best anti-ager? Here’s why it pays to pick up those weights:

#1 Plummets Your Risk of Disease

Want a way to keep your body healthy throughout the years and out of the doctor’s office? In a meta-analysis of 16 studies in the British Journal of Sports Medicine, doing 30 to 60 minutes per week of muscle-strengthening activities was found to be associated with a decreased risk of dying from any cause, as well as cardiovascular disease, cancer lung, and diabetes.

RELATED: The Anti-Aging Benefits of Exercise, According to Research

#2 Decreases Obesity Risk

Having extreme obesity can shorten your life by as much as 14 years, according to research by the National Institute of Health’s Intramural Research Program. That’s because obesity is linked to the development of type 2 diabetes, heart disease, and certain cancers, according to the CDC. But strength training at least twice a week has been shown to cut the risk of obesity by as much as 30 percent compared to people who skipped strength, according to a 2021 study in PLOS Medicine. Resistance exercise boosts your metabolism to burn additional calories over the next 24 hours, preserves metabolically active muscle mass (which burns more calories at rest compared to body fat), and promotes muscle growth, something that also decreases fat mass.

#3 Keeps Your Brain Sharp 

It’s clear: Barbells are good for your brain. Just six months of strength training protected brain areas that are susceptible to Alzheimer’s disease and improved cognitive functioning in study participants who were living with mild cognitive impairment, according to 2020 research. And, those benefits stuck around for a year. Even if you consider yourself sharp as a tack today, know that lifting a little now can help keep you that way.

RELATED: How to Optimize Your Workout Routine For Improved Mental Health

#4 Maintains Your Mood

Resistance training reduced depressive symptoms by 34 percent, according to a meta-analysis of 33 trials and almost 2,000 people. This type of sweat session can also keep your heart healthy, which is vital since heart disease is the leading cause of death in people who have depression, the authors point out. Other research also adds that strength improves anxiety in healthy people and those who have a mental health disorder. Who knew carrying something heavy could lessen mental heaviness? 

RELATED: New Research Shows Just How Powerful Exercise is For Mental Health

How Much Strength Training Should You Do Per Week?

There are guidelines for strength in a physical activity routine. The Centers for Disease Control and Prevention (CDC) advises doing muscle-strengthening activities on two or more days per week, working all the major muscle groups (upper and lower body and core). This is on top of the 150 minutes of moderate-intensity cardiovascular exercise recommended per week. 

Activities that count for strength training, says the CDC include lifting weights, using resistance bands, doing body weight exercises, heavy gardening, and certain types of yoga. Unfortunately, research shows just 23 percent of adults say they lift weights, while 16% say they do so at least weekly.

How to Add Strength Training to Your Workout Routine

The best way to start a new habit–and that includes exercise–is to plan for it. Look at your schedule and see where you can slide in a strength training session on two days in the week. If you’re completely new to resistance exercise, start with 10 minutes and then work up from there.

As the CDC recommends, you’ll make the most of your time if you plan for a full-body day, rather than breaking them up into upper and lower body days. Once you get the hang of strength training, you might then consider adding an extra strength workout or two and do separate upper and lower body days. 

Having a well-planned workout is vital for promoting muscle growth and strength. That’s where following a routine, like one found on the FitOn App, can help teach you exactly what exercises to do and how to do them with good form–so you can train your muscles without causing pain or injury.

Browse the FitOn strength category for workouts to consider when building your strength routine.

Keep Going

Consistency is important — it takes time to build muscle, and optimizing muscle gain also requires a healthy diet with ample protein and good sleep. For the mental and physical benefits, though, it’s totally worth it. Maintaining a regular routine will keep your body and mind young.

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The best part? You don’t need a gym membership or fancy at-home equipment. You can increase your strength and sculpt lean muscle from the comfort of your own home. Even better? There’s no one-size-fits-all method! Whether it’s picking up a set of dumbbells, crushing a bodyweight workout, or burning it out with resistance bands, find what works best for you.

RELATED: No, Strength Training Won’t Make You Bulky 

Why Muscle Strength is Important

Muscle Mass Maintenance

As we age, we experience a natural decline in muscle mass and strength, known as sarcopenia. Strength training helps counteract this process, maintaining muscle mass and function, which is crucial for mobility, balance, and overall physical health.

Bone Density

Strength training improves bone density, helping to decrease the risk of age-related bone fractures and osteoporosis. Any weight-bearing resistance exercise will provide you with bone-supporting benefits. 

Reduces the Risk of Injury

And despite feeling sore after a strength workout, building muscle helps your joints stay more flexible. Plus, strength training also decreases your chance of injury during other daily activities and exercise. For older adults, strengthening muscles is also important as it can help reduce the risk of falls, which is a major cause of injury in older adults.

Metabolic Health

Strength training enhances metabolic rate, which can help in managing weight and reducing fat, especially visceral fat that surrounds vital organs.

Chronic Disease Prevention

Strength training can improve glucose metabolism and insulin sensitivity, reducing the risk of type 2 diabetes. It also helps in controlling blood pressure and improving lipid profiles, which are important factors in preventing heart disease.

Mental Health Benefits 

Engaging in strength training can lead to improvements in mental health.  Exercise releases endorphins, which are natural mood lifters, and also improves sleep quality, which is important for overall well-being.

Longevity

Strength training contributes to longevity by maintaining muscle mass, improving metabolic health, enhancing bone density, preventing chronic diseases, boosting mental health, improving balance, potentially influencing longevity markers, reducing inflammation, and stimulating cellular regeneration. These factors collectively contribute to a longer, healthier life.

9 Tips to Building Muscle Strength

Building muscle strength effectively involves a combination of exercise techniques, nutritional strategies, and lifestyle adjustments. Here are nine top tips to help you build muscle strength.

#1 Progressive Overload

The most important principle in strength training is progressive overload, which means gradually increasing the weight, frequency, or number of repetitions in your strength training routine. This challenges your muscles and stimulates growth over time. However, always listen to your body and modify when needed. 

#2 Consistency and Routine

Consistency is key. Aim to engage in strength training exercises 2-3 times a week, allowing adequate time for muscle recovery between sessions. Establishing a routine helps in developing muscle strength consistently. If you haven’t joined already, sign up for FitOn for free and get access to unlimited free workouts, including strength workouts for any fitness level. 

#3 Follow a Balanced Diet with Adequate Protein

Nutrition plays a crucial role in muscle building. Ensure your diet is rich in proteins, which are the building blocks of muscle. Include lean meats, fish, dairy, legumes, and plant-based proteins. Additionally, a balanced intake of carbohydrates and healthy fats is essential for overall nutrition and energy.

RELATED: 9 Practical Tips to Effortlessly Hit Your Daily Protein Goals

#4 Add Protein Powder When Necessary

Depending on your diet and workout intensity, you might benefit from certain supplements, such as protein powders (like whey or plant-based proteins), which can help meet your protein requirements, especially if you find it challenging to consume enough through food alone. Always consult with a healthcare provider or a nutritionist before starting any supplementation.

#5 Mind-Muscle Connection

This involves focusing on the muscle you are working during an exercise. Being mentally present and thinking about the muscle contracting and relaxing can enhance your workout’s effectiveness. This technique can lead to better muscle activation and, consequently, better strength gains over time. It’s about quality over quantity — ensuring that each movement is deliberate and focused rather than just going through the motions.

#6 Rest and Recovery

Muscles need time to repair and grow after a workout. Ensure you are getting enough sleep and rest days between intense workouts. Overtraining can lead to injuries and setbacks.

#7 Variety in Exercises

Incorporate a mix of exercises that target different muscle groups. This not only helps in building overall strength but also prevents boredom. Include compound movements like squats, deadlifts, and bench presses, as they work multiple muscle groups simultaneously. Sign up for FitOn for free and get access to unlimited free workouts taught by world-class trainers and keep your fitness routine exciting. 

#8 Proper Form and Technique

Focus on performing each exercise with proper form and technique. This not only helps in maximizing the effectiveness of the workout but also reduces the risk of injury. When you sign up for FitOn, you’ll get access to unlimited free workouts taught by world-class trainers who will walk you through each exercise to ensure you are performing each move with proper form. 

#9 Stay Hydrated and Monitor Progress

Adequate hydration is important for muscle function and recovery. Also, keeping track of your progress can be motivating and help in adjusting your workout plan as needed.

RELATED: How to Make an Electrolyte Drink to Boost Hydration 

Consistency is Key  

Remember, building muscle strength is a gradual process, and it’s important to listen to your body and adjust your training and diet according to your individual needs and goals. It’s also important to keep in mind that consistency is key, so keeping your workouts and nutrition goals realistic for the long term is the best way to ensure you stick to your strength training routine consistently. With a regular strength training practice, proper nutrition, adequate sleep, and hydration, you’ll be well on your way to building and maintaining muscle strength. 

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Plus, it’s an easy way to socialize and connect with friends or family without filling your already busy calendar. So, before the holiday mayhem begins, let’s break down all the science-backed benefits that come with moving your body outdoors so you can have a clear head and healthy mind all season long.

The Mental Health Benefits of Outdoor Workouts 

Studies have shown a proven correlation between outdoor workouts and reduced levels of stress, depression, and anxiety because of the “restorative” properties of natural environments. This is especially true for those who live in an urban environment and may be in a constant state of overstimulation. Getting outside for a workout even once a week can reduce cortisol levels while increasing serotonin levels, otherwise known as our “feel-good” hormones.

Similarly, if you work from home, it can be hard to disconnect from feeling “on” and actually allow yourself to be present during your workouts, or anything else for that matter. Getting outdoors in a new environment can give you that feeling of “being away,” allowing you to put your obligations in the back of your mind and be present for your workout. And even if you don’t have the time for a full workout, you can still get the mood-boosting benefits of nature and movement from a walk around the block or a walking meeting! It’s all about finding what works best for you.

If you don’t have open space to escape to, you can get similar benefits by going to outdoor spaces — especially during the fall season when foliage is peaking! This could be a public garden, a neighborhood park, or anywhere in nature where you have access to trees, hiking trails, or greenery! Even if you’re not able to move, these environments can also stimulate fascination and feelings of “being away.” Plus, you could always pack some workout equipment (like a yoga mat and resistance bands) and squeeze in a few reps as you enjoy the scenery. 

If that’s not an option, try bringing the greenery to you! Don’t undermine the benefits of gardening or yard work. Aside from boosting your mood and lowering stress, gardening has been shown to build strength and burn calories! Raking fall leaves and planting a seasonal fall garden is no easy feat!

Other Benefits of Taking Your Workouts Outdoors 

If you weren’t already convinced to exercise outside, the benefits of outdoor workouts go beyond your mental health. If you’ve been working out at home to save money, taking your workouts outdoors can increase your results and doesn’t cost a cent. 

Saves Time & Increases Time in Nature

If you’re lucky enough to live near open space, you can also cut down on commute time to and from the gym by just running (or walking, cycling, etc.) out the door and getting started on your workout right away (though don’t forget to warm up!) If walking, you can even try a walking meditation while surrounded by the beautiful (and stress-reducing) fall foliage.

You’ll Soak in the Sunshine Benefits

Many people are deficient in vitamin D, putting them at risk for bone density loss leading to osteoporosis and potentially other chronic conditions. One of the easiest ways to get vitamin D is to get in the sun! As a bonus, vitamin D has been shown to support mood, making an outdoor workout a win-win. 

Burns More Calories

Lastly, if you’re looking for a little extra calorie burn, you’ll be happy to know working out in the cool, crisp air can transform white fat into brown fat, a mechanism that burns stored calories to generate heat. Based on research, brown fat is activated in cold weather and during exercise. Plus, there’s additional research that suggests brown fat is more readily available during the winter months, meaning we could slightly increase our caloric expenditure with an outdoor fall workout! 

If it’s extra chilly, just make sure to prepare for the cold weather so you don’t end up with hypothermia.

RELATED: 10 Ways to Burn More Calories While Walking

You’ll Meet New People 

Aside from enjoying a new scenery, taking your workout outdoors comes with the added bonus of community. Before the weather gets too chilly, you’ll likely find lots of like-minded people getting their sweat on outdoors — it’s a great way to meet new people!

What You Need to Take Your Workouts Outside 

One of the other beauties of working out outdoors is you need very little equipment. Beyond the obvious cardio exercises like running, walking, or swimming, there are plenty of effective bodyweight resistance exercises to include in your routine. When heading outdoors, always start with sunscreen (yes, even in the fall and winter months) and the necessary layers if you’re exercising in the cold. And you wouldn’t forget your water bottle, would you?

Other than that, the rest of your equipment is up to you. If you know you’ll be on rough or irritating ground and plan on doing exercises that are on the floor like bicycles, planks, hip bridges, downward dog, hundreds, and pushups, then you’ll probably want to bring a mat (and we know just the one). If you want to add extra resistance to your workouts, resistance bands are your best bet. They’re light and easily portable. Plus, it’s an easy way to burn out your legs and glutes without the added stress of heavy weights!

If you want a little extra guidance for your outdoor workout, don’t forget your phone so you can press play on your favorite workouts on the FitOn app!

Getting Started With Outdoor Workouts 

Ready to reap all the benefits outdoor workouts offer? Take your FitOn workout outdoors! Try these FitOn favorites alongside some fresh air + sunshine and get ready to see just how good they leave you feeling!

Flexibility and stretching are important and one of the most overlooked elements of fitness. Open up your joints and lengthen your muscles with this feel-good stretch which will help you take away tension in your body and feel your best. You deserve it.

Some days a simple flow is still a bit much. Dial it back a notch with this simpler flow that shows you that moving and breathing is the key to a healthy & happy life. 

Get the best of both worlds with this lower body focused strength and cardio workout. Strength and cardio together will help sculpt all your major muscle groups. 

A Little Fresh Air Always Helps

Getting active outdoors doesn’t have to be complicated. Even a brisk walk around the block can do wonders for your mental health. If you love your indoor workouts but feel like your brain could use a boost, try adding one day of outdoor exercise to your programming or even try to get outside during your hectic day for a quick stroll to get the benefits of outdoor workouts.

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