Movement Snacks: 3 Months of Strength Training in 1 Workout
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Hey Reader, Something important to know about strength training is that it can be enormously boring. If you want to get stronger in a particular area of your body -- building both bone and muscle -- you need to focus on the same exercises that target those muscle groups for weeks and months at a time. It can feel a little (a lot) monotonous, especially if you're someone you like variety. But there are ways to incorporate a little bit of variety into a strength training practice without radically changing the exercises. This encourages the continuity of working with the same muscle groups, as well as the comfort of working with familiar actions of a particular exercise. Plus, it increases the difficulty of those familiar exercises so you are progressively building in small doses of challenge while you're increasing the weight you're working with or the reps you're doing. This leads me to my movement snack for the week. My latest video on YouTube is essentially 3 months of strength training condensed into 1 single workout. I'm essentially showing you how to progress 2 different exercises -- the single arm row and the bridge lift -- over time by adjusting them very slightly to increase the difficulty. I stitched together the 1st set of 3 different workouts that I filmed in 3 different videos. The result is 1 workout that shows you the progression of these 2 exercises over the course of perhaps 3 months. You can watch it here: I created this video from workouts I filmed for my new app, Strength in Midlife - A Daily Movement App for Aging Well. I actually filmed over 20 new videos for the app, so that I could create a more clear trajectory for those who are newer or returning to strength training to build a solid foundation with some of the more fundamental lifts (deadlifts, squats, overhead presses, and rows). These new videos will exist alongside other videos I've created for other programs like Movement for a Healthy Core, Healthy Hips, and Healthy Shoulders. There are also some MOVE videos in the app, as well as some videos from my YouTube channel. I pulled my very best videos from across all of my programs and offerings to create something really special. Something I am really proud of. There is currently a promotional sale to celebrate the launch of my app, as well as several others, so if you get a subscription to my app by May 8th, you'll receive 20% your quarterly or annual subscription! I'd love to know what questions you have about strength training, movement in midlife, and how to create a more consistent movement practice. Please respond to this email with your questions and I'll answer them in a future newsletter or even in a YouTube video! Thanks for being a part of my community this year. I am so grateful for you. Warmly, Naomi Want to stay in touch during the week? Here are a 2 easy ways: Follow me on Instagram, where I share movement inspiration 3x a week as acts of resistance, connection, and strength. Follow me on substack, where I write about the intersection of movement, motherhood, and the culture that we are all moving through. Or better yet, subscribe so you have immediate access to regular essays, including my most recent substacks. There are many ways to support my writing on substack, which focuses on women's health and motherhood during perimenopause through an anti-diet and pro-science lens: 😍 Become a free subscriber |