Can you really strengthen your body with no weights at all? Absolutely you can! I do believe there is a place for weight training and putting the body under load. This helps with building muscle as well as improving bone density particularly as we get older. However, there is most certainly a place for exercises that require no weights that can be very effective for muscle endurance, mind muscle connection practice, proprioception (your body's ability to sense movement) which supports a varied training program.
In the above follow along video I share some arm and shoulder exercises that can be done anywhere. This workout can be done in isolation or at the beginning of a training session.
These exercises will not only help with muscle endurance but also shoulder health. Keeping the shoulder girdle strong and supported as well as maintaining good range of movement is key to relieving shoulder pain and helps avoid injury.*
If you enjoy playing or taking part in sports such as golf, racket sports, netball, basketball, rugby, rowing, or swimming, for example, arm and shoulder health is extremely important to maintain.
Perhaps you have a very active job that requires a lot of functional movement especially through the arms and shoulders, or you are a desk worker and stuck in one position for much of the day in front of a computer. Whatever your lifestyle, maintaining good arm and shoulder health is essential for supporting day to day life.
How often should you train shoulders?
This really does depend on what exercises you are doing, your goal and the current health of your shoulders (in other words are you coming back from injury).
The general view when it comes to training the shoulders and arms specifically and under load (using weights/resistance) is approximately twice per week on non-consecutive days. This is typically enough to see good progress without overworking those joints and muscles.
However, the exercises I have shared in the above video could be performed more frequently. This is because there is less demand from a weight point of view on the working joints and muscles. But don't be deceived! These exercises are still demanding so it is important to listen to your body especially if you are returning from injury or have had shoulder/arm issues in the past. My suggestion would be to start with 2 times per week and build up to every other day depending on your goal.
Hope this is helpful. If you have any questions at all on this topic please do feel free to contact me directly on 07399 572826 or amalia@amaliamontague.com.
Here's to a happy and healthy you! 😊
Amalia xx
*DISCLAIMER: Always consult your doctor or health care provider before trying a new diet or exercise program to check it is suitable for you. My recommendation would be to also watch any of my workout based videos once through before attempting any of the exercises. It is important to warm up before and cool down appropriately after each workout.
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