Incorporating regular strength training into your exercise program has a multitude of benefits including:
Ideally, strength exercises should be completed at least twice per week, consisting of different exercises targeting all the major muscle groups. Aim to complete 2-4 sets of 8-15 repetitions for most exercises.
You should have a couple of repetitions in reserve at the end of each set, if you are struggling to reach the number of reps you aimed for you need to make the exercise easier, and if you could easily do 5 or more reps than you did, it is time to make the exercise harder to ensure you continue to challenge the muscles and make progress.
If you don't have weights at home you can use anything from around the house; A backpack/shopping bag filled with items, big bottles of water or even just a brick.
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