Movement Snacks: Weights or No Weights? That is the question...
|
Hey Reader, Here's something I think everyone needs to know about strength training: You have to do the same things over and over in order to get stronger. This is a slight oversimplification, but the basics are true. In order to increase your capacity to produce force, you have to work the same exercises consistently, slowly adding load to continue to challenge your muscles (and bones). Strength training can be really repetitive and really boring for this reason. What makes this bearable, at least for me as someone who does not gravitate to routine and repetition, is that there are small changes: How much weight you lift All of these help keep me from getting bored. And, perhaps more importantly, these slight variations help you increase your strength, too. This leads me to my movement snack for the week. If you're just starting out with strength training, you might be hesitant to work with weights. And as you feel more confident doing certain exercises or actions, adding in weights feels more manageable. So I created a 10-minute workout with 2 exercises that are easy to do with and without weights. You can watch it here: If you're newer to using weights, it can sometimes feel tricky to know when to increase the amount of weight you're lifting. This is a great opportunity to work with a coach, either to build a program for you or to simply guide you through exercises once or twice during the week. If this sort of support is what you need, let's chat about it! I have space in my schedule for 2 coaching clients and I'd love to help you feel more confident working with weights and getting stronger. Alternatively, join me in MOVE. I have a whole library full of movement practices, including strength training, with clear instructions on how to work with weights and progress (including 2 workshops on the basics of strength training). Additionally, I offer one live strength training class every week and I give direct feedback in those classes. If you want to join me in MOVE, there are 3 options for membership: MOVE15, which focuses on classes less than 20 minutes long, including 2 live classes each week that are quick movement breaks (just 15 minutes long). MOVE, which offers a monthly calendar to follow along with, as well as live 30 minutes classes and everything else you have access to in MOVE 15 (and an archive of 30 minute classes). MOVE Plus, which focuses on more individualized support. I create a personalized movement program every month for you, based on your needs. I also offer a higher level of accountability -- you can text me when you've completed a practice or do weekly check-ins. Read a little more about MOVE and get started here. Where are you in your strength training journey? Respond to this email to let me know where you are and what your goals are, strength-wise (and I might even have a video that can give you a little support, if you're interested)~ 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 substack. I wrote about Alysa Liu and how her approach to figure skating can actually teach all of us how to have a healthier relationship with movement. Read it here. 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 |