Strength Training – Locking in Total Body Fitness

By Kristen Jurcsak

We’ve all been there, or at least most of us have. That point where reality sets in and we and say to ourselves, “Ok, I need to lose some weight and improve my fitness.” Whether it’s shedding a few extra holiday pounds or committing to lose a significant amount of weight, the first thing most of us do is kick start the cardio. I can speak from experience. I’ve struggled to maintain a healthy weight my entire life and I’ve tried literally everything in the book to do it. 

Looking back at my fitness history, I always lost steam when my weight plateaued and I became physically and mentally burned out with cardio routines that appeared to stop working after some initial success. Instead of asking myself what was happening and why, I usually just got frustrated and lost my focus thinking the problem was me, my body. Proper nutrition, of course, is vitally important because it is impossible to work off a poor diet. But in addition to nutrition, what I didn’t realize was that not incorporating strength training was holding me back from achieving my full fitness potential.

Now don’t get me wrong, cardiovascular exercise is extremely important to improve and maintain our health. The default American lifestyle is sedentary and people need to make time to move. “Use it or lose it” as they say. A sedentary lifestyle means that people are gradually becoming weaker over time. Cardiovascular exercise helps us lose body fat and maintain a healthy weight, increases stamina, and boosts our immune systems. Cardio strengthens the heart and keep arteries clear, reduces health risks such as obesity, heart disease, high blood pressure, type 2 diabetes, stroke, certain cancers, and keeps muscles stronger as we age. And as with all forms of exercise, getting our hearts pumping improves mood, combats anxiety and depression, promotes relaxation, improves sleep, and elevates our mental well-being and self-esteem. Unfortunately, cardio alone is not enough to reach that metabolic balance needed to feel our best. 

Most people, especially women, are reluctant to strength train. While about half of us do the recommended amount of aerobic activity each week, only 20% also do the strengthening moves that work major muscle groups. Strength training can be intimidating if you don’t know much about it or where to start. People tend to think taking a day off from cardio is a waste a time because they won’t be burning as many calories or that strength training is going to cause their body to “bulk up.” Neither myth could be further from the truth.

Strength training is any type of exercise that involves your own body weight or equipment to build muscle mass, endurance, and strength. It does not have to involve heavy weights, and for most people, effective strength training does not. It can include using your own body weight as resistance, using conventional free weights or kettlebells, resistance bands, or weight machines in a gym. Strength training is critical for building and maintaining lean muscle mass. Lean muscle mass naturally diminishes with age and body fat percentage will increase if no action is taken to replace the muscle lost over time. Building lean muscle mass increases metabolism and improves our ability to burn calories more efficiently. The stronger we are, the more calories and fat we burn, even when our bodies are resting. 

Strength training can also increase bone density and may slow or even stop the progression of osteoporosis, added benefits for women. It improves mobility, flexibility, protects joints from injury, and may reduce the risk of falls in older adults. Strength training helps manage the same chronic health conditions as cardiovascular exercise, as well as arthritis, back pain, and other orthopedic conditions. Combined with cardio, strength training can even sharpen critical thinking skills and improve brain health. And let’s not forget those awesome endorphins, being physically stronger make us mentally stronger.

I discovered strength training, in July of 2021. I love coached workouts and thrive following routines. I needed to find evening classes doing something on my way home from work. A friend shared an article about a new kettlebell gym in South Glens Falls called Simple Strength and Conditioning. I read it, was interested, and I decided to check it out. I met kettlebell trainer, Ryan Carpenter, and after my first few classes I was hooked. Ryan took the time to teach me the right way to strength train and openly shared his personal fitness journey. If your goal is to burn fat, increase strength, and build endurance, then strength training with kettlebells is a great tool. 

An effective kettlebell workout combines strength training and cardio for amazing results. While traditional weights are about low reps and more weight, kettlebell-specific exercises are designed for higher, faster repetitions performed at specific intervals. Properly performed kettlebell exercises have a very low impact on joints and provide a total body workout that includes the core, big time. Yes, you can work up to lifting very heavy kettlebells, but certainly don’t have to max out on weight to maximize results. I was able to build my strength and endurance and burn an insane amount of body fat, specifically abdominal fat, with kettlebells following the workouts. 

Since July 2021, I’ve dropped four pant sizes, lost 14 pounds, reduced my body fat percentage by 4%, and gained two pounds of skeletal muscle mass. My entire body has changed with strength training in ways I never thought possible. Visit: simplestrengthconditioning.com.

Becky Weyrauch, personal trainer, and owner of Rock Your Fitness in Malta, incorporates strength training into full body workouts, an approach called metabolic training. Strength training has evolved over time and she described it best to me as muscle endurance training. Becky coaches both body weighted and traditional resistance training exercises. Becky’s total body fitness approach combines strength training and cardio, as she coaches clients through a series of fitness stations. Each station is worked on a different interval, depending on format. Every muscle is worked starting with larger muscle groups first. 

Switching up her workouts is important to Becky because she believes it keeps her clients’ minds involved. Workouts should appeal to all senses. All fitness levels are always welcome at Rock Your Fitness. Becky demonstrates the exercises to newbies before the workout starts and stays with them through the circuit. Becky summed up everything perfectly, “Balance is important and getting strong does not mean being stuck in a gym. I fully believe we just have to keep moving – motion is lotion for our joints and muscles.” Go to: rockyourfitnessny.com.

What are the keys to effective strength training? Again, balance. Find a strength training class, gym or routine you enjoy that fits your lifestyle and appeals to you. Meet workout buddies and get stronger with your friends. Listen to your trainer or coach because they know what they’re talking about! Less is more. Effective strength training can be accomplished in two to three sessions a week. Combine strength training and cardio to build your complete fitness repertoire and alternate workout days. 

Mix it up and cross train to keep your workouts interesting. Add lower intensity activities like yoga and walking. Our bodies love active recovery. Take your workouts outside and go for a hike or bike ride. Listen to your body and give yourself forgiveness. You are allowed, and should take, rest days. Most of all, have fun so fitness becomes who you are and not just something you do. 

Kristen Jurcsak (kmjurcsak@alum.rpi.edu) lives a balanced, healthy lifestyle in Queensbury. As a true “Up North Girl,” she enjoys getting outdoors and experiencing all our beautiful region has to offer. Downhill skiing, hiking, and fly fishing are a few of her favorites. Her weekly fitness routine includes strength training with kettlebells, swimming with Glens Falls Masters, and yoga.