Introduce Weights 4169

Introduce Weights

It's day 3 of the Building Your Strength Challenge, powered by Humana!

Today, we challenge you to work your muscles by lifting some hand-held dumbbells. Using your muscles with weights helps you get stronger in two ways:
  1. It targets specific muscles (like working your biceps during biceps curls).
  2. It strengthens your core and other muscles because you have to balance and stabilize yourself while you lift.

Do as many repetitions as you can until the movement feels like it’s getting more difficult but not painful. For most people, that’s about 8 to 12 repetitions per activity.

Don’t have any dumbbells to use? No problem. Hit up your pantry for 2 soup cans, which work as excellent substitutes for free weights. The larger the can, the heavier the weight.

There are plenty of exercise ideas out there, no matter your comfort level with free weights. Try one of these 15 suggestions for beginner, intermediate, and advanced weightlifters from Healthline.

Which strength training activities did you enjoy? What really worked for you when short on time? Share with us in the updates section here, in our private Facebook group, or on Twitter, or Instagram. Tag us with #healthynurse.

Find this helpful? Use the social media links on the left side of your page to share it with a nurse.
Missed day 2? Catch up here. Join us on day 4.

Blog Challenge Tips 05/10/2022 7:40am CDT



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