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Woman Working Out

Strength Training Class

New Format Beginning Jan 21st

WHEN: Every Tuesday from 8:15-9:15 AM PST

INTENTION:  To build strength in the shoulders, upper back, chest, arms, gluteals (buttocks) and legs. 

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FORMAT: 5 minute warm up with no weights

               45-50 minute strength training routine*

                  (*the routine will change every month)

               5-10 minutes of stretching 

        

EQUIPMENT NEEDED (links provided):

  • Dumbbells of various weights. The exact weight will depend on your current strength level. You will want a light, medium and heavy weight to choose from. Make sure to get two dumbbells of each weight. If you are just starting with weight training or using dumbbells, begin with lighter weights.

  • *Ankle Weights (two each, suggested 3-5 lbs each to begin with, working up to 5-10 lbs each.)

  • Flat Workout Bench (Link has a foldable bench for easy storage. Your bench should be at least 40" long)

  • Yoga Mat

  • Chair (firm/stable chair)

  • Yoga Block

*You will want a bench that is long enough to support your entire torso and head. I suggest getting the 43" long step-aerobic bench. 

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EXAMPLE OF DUMBBELL WEIGHTS:

Beginners: Start with 3 lb, 5 lb ,10 lb weights (two of each). Eventually you will increase the weight.

Experienced:  5 lb, 10 lb, 15 lb weights (two of each)

Advanced: 10 lb, 15 lb, 20 lb weights (two of each)

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*Your ankle weights could also be used as hand weights - for your light or medium weight.

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Before starting a new exercise routine, you should check with a healthcare provider to ensure strength training is safe. ​​

Benefits of Weight Training

Weight training, also known as resistance training, has many benefits, including: 

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  • A stronger and more stable Yoga posture practice!

  • Improved heart health: Weight training strengthens your heart. 

  • Reduced risk of injury: Weight training improves range of motion and stability, which can help prevent falls and injuries. 

  • Improved mood: Weight training can boost your mood and improve your overall quality of life. 

  • Improved brain health: Weight training can promote brain health. 

  • Reduced stress and anxiety: Weight training can reduce stress and anxiety. 

  • Improved flexibility: Weight training can enhance mobility and flexibility. 

  • Reduced blood pressure: Weight training can reduce blood pressure. 

  • Stronger muscles: Weight training stresses muscles, which stimulates them to grow and become stronger. 

  • Stronger bones: Weight training can increase bone density and strengthen tendons and ligaments. 

  • Weight management: Weight training increases muscle mass, which increases metabolism and allows you to burn more calories. 

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