Don't be scared of the weight or kettlebell racks you see at the gym, they are friendly, I PROMISE! Whether you perform strength training exercises with free weights, machines, kettlebells or without, the overall health benefits are to GREAT to ignore! Beyond feeling and looking great, strength training has many positive long term effects on the body and state of mind. Weight Lifting, as many like to call it, provides significant health benefits regardless of age, gender, weight or fitness goals. From beginner to seasoned athletes, the most important thing to remember is proper form. 

Benefits of Strength Training:

• Builds & Tones Muscle Mass
• Protects & Increases Bone Density
• Helps Maintain Weight and Increase Weightloss
• Helps Improve Body Mechanics & Core Strength
• Plays a Role in Disease Prevention
• Boosts Energy Levels & Overall Mood

Types of Strength Training:

• Kettlebell - Kettlebell exercises are a great way to incorporate core, strength and cardiovascular training together for a full body workout. Kettlebell exercises target ALL major muscle groups, increase core stability, simplify your workout  & time. **Always consult with a certified trainer before starting a Kettlebell Exercise Program
• Weight Machines - Weight Machines are a GREAT place to start when incorporating strength training into an exercise program. Weight Machines are easy to use, provide guided movement and reduce the risk of injury. **Remember to read the instructions on each machine before use. If you are new to a particular machine, do not be afraid to ask for assistance. 
• Isolated or Free Weights (Dumbells/Barbells) - Free Weight Exercises increase stability/core/balance, provide a wide range of motion similar to our daily life activities and are versatile allowing for a variety of different exercises targeting various muscle groups or isolated muscles. Free weights are inexpensive, portable (use at the gym/home/office/outdoors) and take up little space (easy to store).  Consult with a fitness instructor before using Free Weights for proper form to prevent injury.
• Body Weight Movements - You do not need a fancy gym membership to incorporate strength training. Body Weight Movements such as Push-Ups, Squats, Lunges, Sit-Ups, and Jumping Jacks are a fast, inexpensive way to increase your overall body strength using body weight/mechanics and can be done from anywhere, anytime!

Strength Training equals Calories Burned! Not only do you burn calories during a strength training session, but continue to burn calories post-workout. Strength training is a great way to increase metabolic rate which will help burn more calories throughout the day, increase lean muscle mass and give you more energy to achieve and maintain your weight-loss or fitness goals. Regardless of what your short or long term fitness goals are, strength training is a key part of any daily activity or exercise program providing the body and mind with long-term health benefits!

***Always consult with a health professional before starting any strength training exercise program.