DR.
CASEY’S
RESISTANCE TRAINING TIPS
Hello there!
Perhaps you downloaded this because you read Good Energy and in Tip #10
- I encouraged you to resistance train three times a week, or maybe you
downloaded this because resistance training has been a goal but you
struggle to do it consistently and want inspiration for a new routine. Either
way, I’ve got some recommendations for you!
But first, a brief reminder on what resistance training is and why it’s important:
Resistance training simply means making your muscles work against a weighted force,
which could be functional movements such as lifting or pushing heavy things in your
home or at work, lifting or pushing weights, or using your body weight as a force to
work against (think pull-ups or push-ups). Since we know that muscles play an
important role in clearing glucose from the blood, muscle mass supports insulin
sensitivity and metabolic health.
💡 STUDY ALERT:
A study from the NIH reported that “resistance training has a favorable effect
on metabolic syndrome since it decreases fat mass, including abdominal fat. It
also enhances insulin sensitivity, improves glucose tolerance, and reduces blood
pressure values (PMID: 21991450).” Think of a thick layer of muscle covering your
skeleton as a metabolic shield and a gateway to a longer and happier life. In my
experience, incorporating resistance training can be transformational for people
who are feeling “stuck” in their progress toward metabolic optimization or weight
loss. Focused weight training is especially important for women entering middle
age, who can greatly benefit from a metabolic boost as metabolism takes a big
hit with the natural decline of estrogen at menopause.
Read more in Chapter 8 in Good Energy.
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DR. CASEY’S RESISTANCE TRAINING TIPS
As we get older and muscle mass naturally declines, we can (and we must!) actively
fight this process with thoughtful protein intake and regular, consistent resistance
training.
MY RECOMMENDATIONS:
Commit to resistance training twice per week or more for at least thirty
minutes each session.
Incorporate exercises that fatigue the arms, legs, and core every week.
This can be done with body‐weight exercises or with weights.
Make sure that the sessions are planned and scheduled before week three
begins. This may mean signing up for classes at a local gym, finding a free
YouTube series you like that uses just body‐weight training, signing up for
an online resistance training program, hiring a personal trainer, or other
avenues.
SOME OPTIONS OF WHERE TO START:
Local Gym Many gyms offer a variety of resistance training equipment,
including free weights and machines. Some gyms also provide
personal training services or classes to help you get started and
develop a customized workout plan that you can then do on your
own or with a trainer.
💪 Group Fitness
Classes
I love the accountability of going to a class! One of my favorites
is F45 Training, and they have them all round the country. Some
other great options that I like to book especially when I’m
traveling are Orange Theory and Barry's Bootcamp.
🏠 Home “Gym”
This does not have to be fancy! I keep two 15 lb dumbbells,
a set of resistance bands, and a 30 lb kettlebell in my
house and use them a few times a week when I can’t make
it to the gym. You can create a basic home gym with
minimal equipment, and also do bodyweight exercises with
no weights at all! I’ve ordered all my home gym stuff from
Amazon, or found it on Facebook Marketplace to get it
second hand!
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DR. CASEY’S RESISTANCE TRAINING TIPS
🌐 Online Resources
There are numerous online resources available, including workout videos, tutorials, and
exercise programs designed specifically for beginners. Websites, apps, and social media
platforms can be valuable sources of information and inspiration for your resistance
training journey. The ones that my team and I have tried and loved include:
Peloton Strength: A variety of weighted and bodyweight strength exercises,
$12.99/month for Peloton Digital only
Ladder: Weekly workout plans with in-ear coaching, $179/year
Future: Personal training, approx $99/month
The Sculpt Society: Pre-recorded strength based classes, approx
$19.99/month
Sweat: A variety of weighted and bodyweight training programs, approx
$19.99/month
Caroline Girvan: Free on YouTube, lots of dumbbell work!
Juice & Toya: Free on YouTube, variety of resistance training
The above prices change and vary, but are generally very reasonable!
So, my challenge to you is to schedule - either by signing up in
advance or inputting into your calendar RIGHT NOW, 3 resistance
training sessions for your week ahead. Good luck - you got this!
XO,
Dr. Casey
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