Strength

If you only had ten minutes each day to build strength, what would you do and why?

Transform Your Strength in 10 Minutes: Expert-Recommended Circuit for Maximum Results

If I only had 10 minutes a day to work on strength, this is what I would do. I would start with activation. I'd get my glutes activated by doing like a three-way band routine and go back and straight back, about 8 or 10 of those, get those glutes warmed up. From there, I would just start with a bodyweight squat, working on patterning and warming up the legs. After that, we're moving into the first strength circuit. You grab on to dumbbells and perform a rearfoot elevated split squat as you're strengthening exercise there, moving right into a tricep dip on that same bench. Looking at time efficiency, folks, here, we would do that. Now personally, I like to always include some kind of plyometric training, so I would go for like a snap down or a snap down to a staggered stance. And you can also incorporate a hop in in there. There's one circuit for you. The next circuit is going to be a push and a posture. So because we're lacking time, I would do a double arm chest press in the glute hip lift position, double arm chest press in a glute hip lift position. From there, I'd roll myself over and posture exercise, so push and posture circuit. Grab on to an item. Snow angels is one of my favorite exercises, back and forth, opening and closing, passing that item. And then you can switch to the other side of the direction. And lastly, I would then perform a pull exercise. So grabbing on to those same dumbbells, we can get into a forward fold position and performing a double arm bent over row. And that can be paired with a balanced single leg arm curl to shoulder press. So within these three circuits, we've got our leg-- got four warm-up for glutes, leg strength, a little bit of plyometrics. We've got a push. We have a pull. We have a posture. And if there's time, let's get in and deliver-- let's get into a core exercise. We do a side plank both ways, or you can get into plank saws or plank rotations if there's time. So anyways, 10 minutes, there you go. About two or three minutes each set should fit right within the time zone.

I would start with glute activation exercises like three-way band routine, then move on to a bodyweight squat and a strength circuit with rearfoot elevated split squats, tricep dips, snap down to a staggered stance, double arm chest press in the glute hip lift position, push and posture exercises such as snow angels, double arm bent over row and balanced single leg arm curl to shoulder press, and if there's time, core exercises like side plank, plank saws or plank rotations.

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If I had only 10 minutes a day to build strength, here's what I would do. I would start with glute activation using a three-way band routine. Then, I would perform bodyweight squats to warm up and work on leg patterning. Moving into the first strength circuit, I would do a rearfoot elevated split squat with dumbbells, followed by tricep dips on a bench. To incorporate plyometric training, I would include snap downs or snap downs to a staggered stance with hops.

The next circuit would focus on push and posture. I would do a double arm chest press in the glute hip lift position, followed by snow angels to work on posture. For the pull exercise, I would perform a double arm bent over row with the same dumbbells, paired with a balanced single leg arm curl to shoulder press.

If there's time, I would add a core exercise such as side planks or plank saws/rotations. Each set should take about 2-3 minutes, allowing for a well-rounded workout within the 10-minute timeframe.

How often should you switch up weight lifting routines to avoid habituation?

Avoid weight lifting habituation: Switch routines every 6-10 weeks

Okay. Great question. Jonathan. So habituation the adaptation to a stimulus, right? So our stimulus is the the weight room or lifting weights. So how do we avoid the habituation? Habituation? Meaning you are not responding to that program anymore with the weight training program. What we're looking for is adaptation and Improvement, right? So you create a program, you stimuli as a stimulus and then you are looking for adaptation through all that program. And the result being an improvement in strength if that's what you're working on. So generally speaking, according to Scientific studies and also personal experience 6 to 10 weeks of following a program as little as two times a week in the gym, is appropriate stimulus to see improvements in, for example, strength and or power. So my recommendation is between six and ten weeks there. Have been some improvements with four-week programs as well, but See some long lasting changes in your, in your strength, not just neuromuscular, but also either muscle growth and or a significant Improvement in first production, looking at those numbers. Now, also, you need to look at, look at how board you are getting in your program. So if boredom creates stress and and Des enjoyment, let's call it. And before 10 weeks, then you might want to switch it up before ten weeks. So looking at how are you enjoying the program? And also creating enough time again that 6 to 10 weeks to see ants in your program. Thanks.

In order to see improvements in strength and power, one should follow a program two times a week for 6-10 weeks. Additionally, it is important to consider how bored you are with the program, as boredom can lead to decreased enjoyment and stress.

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To avoid habituation in weightlifting routines, it is generally recommended to follow a program for 6 to 10 weeks. This timeframe, even with just two gym sessions per week, provides an appropriate stimulus for adaptation and improvement in strength or power. Some studies have shown positive results with 4-week programs, but for longer-lasting changes in strength, muscle growth, or force production, the 6 to 10-week range is more effective.

However, it's important to consider your level of boredom or lack of enjoyment in the program. If you find yourself getting bored or losing motivation before the 10-week mark, it may be beneficial to switch up your routine earlier. It's crucial to strike a balance between giving the program enough time to see results and ensuring that you are enjoying the process.

What advice could you give someone in their 50s for improving mobility?

Unlock Your Mobility Potential: Range, Control, Strength

Hi, Greg. So, what advice could you give somebody in their 50s for improving Mobility? Well, we need to remember that Mobility is a combination of range of motion motor control and strength. So the range of motion, can you move through a specific range of motion that you need? Everybody's requirements for range of motion are different based on their lifestyle choices, their Sport and or what they want to be able to do motor control. How do you control All that movement through your shoulder or hip or leg and three. Do you have the strength to move through that range of motion with control? So those three things that you really want to look at when you're looking at Mobility. So you know, to say, hey you need to stretch every day to improve your Mobility. Well, that could be. That could be argued. Okay, I'm not going to say no. But I look at those three things. When I'm prescribing, Mobility Program for person for a person. Now, again, going back to why do you need that Mobility? Do you need that Mobility? How much Mobility do you need? So, what advice I would get somebody to assess whatever Mobility area you are concerned about and or a full body movement, assessment to see where you're at. And if it's what you need and then go from there, not just, I would suggest not just plucking things out of anywhere. I would definitely get a targeted program to work on on your Mobility Program that you need.

When improving Mobility, you should assess the range of motion, motor control, and strength in the area you are concerned about. Then, create a targeted program to work on your mobility needs.

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For someone in their 50s looking to improve mobility, there are a few key factors to consider. Mobility is a combination of range of motion, motor control, and strength. It's important to assess these three aspects when working on improving mobility.

First, evaluate your range of motion. Can you move through the specific range of motion required for your lifestyle, sport, or activities? Everyone's range of motion needs are different, so it's important to understand your individual requirements.

Next, consider motor control. How well can you control your movements through your shoulders, hips, or legs? Motor control plays a crucial role in mobility and should be addressed alongside range of motion.

Lastly, assess your strength. Do you have the strength to move through your range of motion with control? Strength is essential for maintaining mobility and preventing injuries.

Rather than simply recommending daily stretching, it's important to take a targeted approach. Assess the specific areas of mobility you are concerned about or consider a full-body movement assessment to understand your current mobility level. From there, you can develop a targeted program to address your specific mobility needs. Avoid randomly selecting exercises and instead focus on a program tailored to your individual requirements.

How should workouts be split between upper body and lower body?

Maximize Muscle Gain: Split Workouts for Upper & Lower Body

Hey Glenda. So the first of all, you don't necessarily have to split your workout between upper body and lower body. You know, if you're working out two to three times a week, those two to three times per week, could be a combined, like an overall body workout, upper body and lower body and core. However, if you are trying to increase muscle mass, you would be looking at doing more of a split routine like that between upper body and lower body and that way you can work out, you know, five to six days per week. So Monday doing upper body, perhaps chest, and back will be a good combo and maybe Tuesday will be lower body and core Wednesday buys and tries. And then you can rotate through that for the next three days. So it's by splitting upper body and lower body. You can actually, if you upper body, you can you can get more exercise. You can you can stack more exercises in the workout for, for muscle mass gain. Whereas if you do a full over ball over, Whole body workout. You have less exercises per body part, right? For example, if you do a full body workout, you might have one or two chest exercises, but if you didn't do it upper body, lower body split. You could do like four chest exercises in in a, in a workout. So I hope that helps. If you have any more questions, just ask me a question.

You don't have to split your workout between upper body and lower body, but splitting can be beneficial if you want to increase muscle mass. You can do a combined overall body workout or a split routine such as upper body on Monday and lower body on Tuesday. Splitting allows for more exercises per body part so you can gain muscle mass more effectively.

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When it comes to splitting workouts between upper body and lower body, it's important to consider your goals and frequency of training. If you're working out two to three times a week, you can opt for full-body workouts that target both upper and lower body, along with core exercises.

However, if your aim is to increase muscle mass, a split routine can be beneficial. This involves dedicating specific days to upper body and lower body workouts, allowing for more focused exercises. For example, you can focus on chest and back on Monday, lower body and core on Tuesday, and biceps and triceps on Wednesday. You can then rotate through this split routine for the remaining days of the week.

By splitting workouts between upper body and lower body, you can include more exercises for each muscle group, which can be advantageous for muscle mass gain. In a full-body workout, you may have fewer exercises per body part. For instance, a full-body workout might include one or two chest exercises, whereas an upper body split routine could include four chest exercises.

Consider your goals and training preferences when deciding how to split your workouts. If you have any further questions, feel free to ask.

What are the best core strengthening exercises for swimming? 

Strengthen Your Core with These Swim-Ready Exercises

What are the best core strengthening exercises for swimmers. I'm going to show you three right now that you don't need any very very little equipment that you can do at home all the time. The first one is hands need whirling pattern. So with this exercise here, You put your palm of your hand on your opposite knee. You're going to Crunch position pandas overhead or supporting your head in your hand and you push as hard as you can into your, into your hand, as you roll one way. And then using your core, you're going to roll back to neutral. Always in that crunch position. And then you roll the other way and pushing your hand into your knee, really hard and rolling back. So that's hand to me, rolling. The second exercise is called a snow angel. And for this you can grab some kind of an item that you pass back and forth. You're going to be on the ground on your tummy with your hands hands and legs together. You're going to look down back up legs up. You can open up everything pass that item overhead and then pass it behind your back. Pass that overhead and then pass that item behind your back. Your chest is up. Your legs are up. Everything's up and we're strengthening your posterior chain. The last exercise we will show you Can grab onto something heavy, it can be a bag of rice, or whatever, you have heavier and home called single leg. Lowers legs are straight up in the air. Hands are up, you're gonna load, sorry, if I'm gonna reset here, take a deep breath in on the exhale. Lower your one leg towards the ground and, and, and your hands. And then all the way up, as you lower this leg, you actually want to bring this leg even pushing pulling it back towards you. And exhale like that. And you to repeat 8 to 10 times on one leg and H 10 times on the other leg, I'll attach a link here to my YouTube channel to channel that you can check out these exercises. Number one hand to me, rolling number two, snow angels, or face down, snow angels and number three, single leg lowers with a weight. Hope that helps something easy. You can do at home for strengthening your core.

Three core strengthening exercises for swimmers that require minimal equipment are hand to knee rolling, snow angels, and single leg lowers with a weight.

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The best core strengthening exercises for swimmers can be done with minimal equipment at home. Here are three exercises that I recommend:

1. Hand-to-Knee Rolling: Start in a crunch position with one hand on the opposite knee. Push your hand into your knee as you roll to one side, engaging your core. Roll back to neutral and then roll to the other side, pushing your hand into your knee. Repeat this motion, focusing on engaging your core throughout.

2. Snow Angels: Lie on your stomach with your hands and legs together. Lift your chest, arms, and legs off the ground. Open your arms wide, passing an item (such as a weighted object) overhead, and then behind your back. Keep your chest and legs lifted throughout the exercise. This exercise targets your posterior chain.

3. Single Leg Lowers with Weight: Hold onto a heavy object, like a bag of rice, while lying on your back. Lift one leg straight up in the air and take a deep breath in. On the exhale, lower the leg towards the ground while simultaneously pulling it back towards you. Repeat this movement 8 to 10 times on one leg, then switch to the other leg.

For a visual demonstration of these exercises, you can check out my YouTube channel, where I have provided a link. These exercises will help strengthen your core and can be easily done at home.

What’s the most effective way to strengthen the glutes?

Unlock the Power of Glutes: 3 Exercises for Optimal Strength

All right. And what is the most effective way to strengthen the glutes? I'm going to show you three of my favorite exercises for strengthening the glutes. Doesn't need much weight. Grab a dumbbell with the first ones called a curtsy lunge. Okay? So you can grab onto the dumbbell with with two hands are going to come move your back foot. What from behind you get a slut you're going to rotate your upper body towards the front foot here. Tap The weight on your your toe while stick you what about while reaching behind you with the back of the back foot will see, just passed my midline, which forces your hip out a little bit stretching these fiber, your blue fibers through here, loading into that stretch position and then coming back up. Okay, so you reach back around just a little bit, you can see my meant my foot, just pass them in line, shifting your hips back to the side and then coming back up. This is called a curtsy lunge, okay? I'm going to show you from the side. Here, tap getting that rotation to getting that hip. Moving on to the side which are optimal conditions for loading that Loop, that's the first one then. We can bring these same the same theories to a reverse lunge. You can step straight backwards. Again, folding over at the hip small rotation, your hips, not moving to the side quite as much, but you've already activated that by doing the first one, the curtsy lunge. So then you can bring it to a reverse lunge. The third one is getting into a lot. Our Lounge here again, will small rotation. The hip goes back. You're here, and you're loading that glute. So, small tap rotation, you can use one hand or two, hymns? Okay, you're still. Get you still getting that rotation in? I prefer one hand, but as it gets heavier, you might want to hold on to that way. The two hands, okay? So, here ladder off. Reverse and occurred. So you can see everything shifting out to the side. And we're getting that low in that stretch and Optimum activation of your glutes. So there's three exercises and those are work for you.

To strengthen the glutes, I recommend curtsy lunges, reverse lunges, and hip thrusts. Each exercise should involve a small rotation of the hip and a stretch on the gluteal muscles.

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The most effective way to strengthen the glutes is by performing three key exercises. The first exercise is called a curtsy lunge. Hold a dumbbell with both hands and move your back foot behind you. Rotate your upper body towards your front foot and tap the weight on your toe while reaching behind you with the back foot. This movement stretches and loads the glute fibers.

The second exercise is a reverse lunge. Step straight backward and fold over at the hip, adding a small rotation to activate the glutes. The previous curtsy lunge helps prepare the glutes for this exercise.

The third exercise is a lateral lunge. Take a wide stance and perform a small rotation while shifting your hips back. Load the glutes by tapping the weight on the ground and maintaining the rotation.

Performing these three exercises, curtsy lunge, reverse lunge, and lateral lunge, will effectively target and strengthen your glutes.

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Gina Grain answers your Strength questions. See all the advice Gina Grain has and get answers to your own Strength questions.

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Gina Grain is a Canadian Strength & Conditioning coach and a retired professional road and track cyclist. She won a silver medal in the women's scratch at the 2006 UCI Track Cycling World Championships and later represented Canada at the 2008 Summer Olympics. Throughout her career she raced with U.S. and Canadian teams and Hong Kong's Giant Pro Cycling. She earned a number of titles, including the U.S. Pro Tour Championships and the Canadian Championships in Saint-Georges, Quebec. She also scored stage triumphs at the Grand Montreal Cycling Tour, Tour de Gastown, and Tour of the Gila. After retiring in 2010, she focused on her kinesiology career. Gina has her masters in Exercise Science. Gina volunteers with various soccer clubs around Vancouver including the Phoenix Women’s Soccer Team helping with pre-game physical preparation and post-game recovery. 