The 9-Minute Strength Workout
No matter your age or athletic ability, strength training is the key to flexibility, mobility, improved performance and lower injury risk. Anyone, at any fitness level, can and should strength train. And it doesn't have to take hours at the gym to see results. We’ll teach you the basics of strength training in the comfort of your own home. It’ll take only nine minutes of exertion to complete a full-body strength-building workout. Grab a towel and get ready to feel strong.
You squat every time you sit or stand, but don’t take this exercise for granted. It works your legs and your glutes, the most powerful muscle group in the body.
Be careful: Done incorrectly, squats can be hard on your knees. As you squat, keep your butt pushed out, like you are about to sit on a chair. Use the muscles in your hips and thighs to push yourself up; don’t press your knees forward as you move. If you’re doing it correctly, your knees will move only during the first half of the squat; your hips will finish the movement.
There’s a reason push-ups are a go-to exercise for body builders. They effectively work the muscles in your shoulders and chest.
Modify it: If standard push-ups are too challenging, try them with your knees on the floor. That will reduce the amount of weight you need to lift.
Challenge yourself: If basic push-ups are too easy, place your feet on a step or block to increase the intensity.