Strength training offers many benefits! Let’s work together on scientific weight loss.

In daily life, many people are accustomed to aerobic exercises like brisk walking, jogging, or swimming, but often overlook strength training. Strength training offers numerous benefits for our bodies.

What are the benefits of strength training?

First, for those aiming to lose weight, proper strength training can reduce muscle loss and help build muscle.

Second, menopausal women experience accelerated bone loss due to hormonal changes, and strength training can enhance muscle and bone strength.

Third, strength training can protect joints. For example, in cases of knee pain, scientifically exercising the muscles around the knee joint under medical guidance can reduce the load on the knee and alleviate pain.

So, does strengthening power training require going to the gym and using heavy barbells or dumbbells? Actually, no. We can categorize strength training into two types: one is “bodybuilding-style” strength training, and the other is “health-preserving” strength training. The former refers to fitness enthusiasts using heavy barbells, dumbbells, etc., for weighted exercises like squats, deadlifts, and bench presses to enhance muscle strength and size, pursuing both strength and aesthetics.

For most people, such high-intensity strength training is unnecessary. Opting for “health-preserving” strength training (such as wall sits or seated leg raises) is sufficient. You can choose a simple and easy training method, practicing it 3-4 times a day for 10-15 minutes each session, and persist consistently. Elderly individuals and women can both adopt “health-preserving” strength training.

How to perform “health-preserving” strength training?

Below are a few recommended exercises.

Wall Sit: Wall sits effectively exercise lower body strength, strengthen the quadriceps, glutes, and core muscles, and are beneficial for knee joint rehabilitation.

Specific method: Lean against a wall with feet shoulder-width apart and toes slightly turned outward; slowly bend the knees and lower the body along the wall; do not squat too deeply—ensure the knees do not extend beyond the toes to avoid excessive pressure on the knee joints; hold this position for 2-3 minutes, gradually increasing to 4-5 minutes as proficiency and muscle strength improve. During wall sits, you can place a ball or foam roller between the knees to exercise the inner quadriceps, which helps stabilize and protect the joints, especially beneficial for treating “chondromalacia patellae.”

Seated Leg Raise: Seated leg raises effectively exercise lower body and core stability. The movement is simple and places minimal stress on the joints, making it suitable for those injured or post-surgery.

Specific method: Sit on a chair with the back straight and feet flat on the floor; extend one leg and raise it parallel to the ground, holding for 2-3 seconds; slowly lower the leg back to the starting position; repeat with the other leg. Perform 10-15 repetitions per set, 3 sets per day.

It is advisable to combine aerobic exercise with strength training. You can start with aerobic exercises like swimming or cycling for about 30 minutes, followed by strength training.