Movement Snacks: Breaking news (about strength training)!
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Hey Reader, Whoops! I was supposed to email you Sunday and then got sidetracked with family stuff. So I was going to email you yesterday but I was working really hard on something (that I am so excited to share with you in a few weeks), and I was so deep in working on this other thing that writing this email just slipped my mind. So here I am, 2 days late. It happens. I guess the good news is that I am not a robot and this email is clearly not being written by AI, automatically every Sunday. Anyway, I wanted to share some really important news about strength training. It might not sound like news to you, if you've been reading this newsletter for awhile -- but now it's fully backed by science, which is a big deal. This leads me to my movement snack for the week. Last week, the ACSM released a new position stand regarding recommendations for resistance training (aka strength training). The last time they did this was 2009, so it's been 17 years since they've updated their recommendations about what works when it comes to building strength, building muscle, and increasing overall fitness. And while some of it reinforces what they recommended in 2009, a big chunk of it is different. A key highlight: Short resistance training workouts WORK for building strength! Additionally, home resistance training workouts are just as effective as gym workouts! There's a lot more, which I wrote about in detail in my substack last week (so you don't have to read the whole report yourself). But those 2 big takeaways -- short practices and working out at home are as effective as longer workouts and working out at the gym -- are things I've been saying for years. YAY SCIENCE! If you are looking for shorter strength training workouts, there are 2 places I offer them. I have some you can access for free on my YouTube channel. I made a playlist of these practices and you can find it here. 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. As I mentioned, my most recent essay is about the new resistance training guidelines released by the ACSM. It's called The Gym Bros Are Going to be Mad. 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 |