Unlock Your Superhuman Strength: Why Moms Need Resistance Training
By Louise McKenzie
As a mother of seven, I know firsthand the challenges moms face when it comes to finding time for ourselves. Between the endless to-do lists, childcare responsibilities, and juggling a household, putting our own health and fitness often falls to the wayside. However, I'm here to tell you that resistance training needs to be a non-negotiable part of your routine. Not only will it transform your body, but it will also transform your life.
From my personal experience, and that of my clients, this is the topic that brings the most fear and hesitation about starting. But I assure you, once you've broken through that psychological barrier, you will relish in your newfound abilities and all the rewards they bring. And with the right home gym setup, like the RitFit P6 All-In-One Home Gym Package, you can easily incorporate effective resistance training into your busy schedule.
The Biggest Myth Busted: Less is More
Many moms shy away from resistance training, worried it will make them "bulky" or take too much time. But the research proves otherwise. Different studies now show that if your goal is weight loss, it's not how long you exercise, but the intensity with which you exercise that matters most.
Researchers at McMaster University in Ontario compared two groups - one doing 90-120 minutes of moderate cycling, the other doing just 20-30 minutes with 4-6 30-second sprints. After two weeks, the interval training group was just as fit as the longer workout group, and they also gained more shapely muscle tone. The interval trainers even boosted their fat-burning ability by 36%!
A similar study in Australia had two groups cycling for 15 weeks - one for 40 minutes at moderate intensity, and the other for just 20 minutes with intervals. The moderate group actually gained a pound of fat, while the interval group lost an average of 5.5 pounds, with some heavier participants dropping 18 pounds!
The Winning Formula: What and How
The "what" is what type of exercise you'll be doing - and the answer is maximum interval training. Research proves its effectiveness, especially when combined with a supportive nutrition plan. The "how" is all about alternating bursts of all-out intensity with short rest periods. During those intense bursts, you'll be doing a mix of:
Body resistance moves
Plyometric drills
Weight training exercises
The key is keeping your heart rate up, which is where a quality home gym setup can make all the difference. A good machine set-up , for example, offers a range of features like a smooth cable crossover system, a professional Smith machine attachment, and high-quality pulleys - all designed to ensure a challenging, efficient, and safe workout from the comfort of your own home.
The Importance of Resistance Training
There are no excuses - moms need to be doing resistance training, no exceptions. I know many women are fearful of "bulking up," but that simply won't happen without the male hormones. Muscle is actually compact, unlike fat, so you'll end up with a toned, sculpted physique.
Resistance training doubles your metabolism, and the effects continue even when you're sleeping. Muscle burns 12 times more calories than fat! Plus, it's essential for preventing osteoporosis, a condition where bone density declines and puts you at risk for debilitating fractures.
The Minimum Dose for Maximum Results
At the bare minimum, you need to be doing 90 minutes of resistance training per week, every single week. This has to become a non-negotiable habit, just like any other important appointment in your calendar. Of course, if you can do more, that's even better. But less than 90 minutes, no matter what the quick-fix ads say, is actually damaging to your health.
The key is to keep challenging yourself. For your cardio intervals, refer back to the RPE scale to ensure you're pushing hard enough. For strength training, either increase the weight you're using or do more reps with the same weight. Just be sure to maintain proper form - never sacrifice technique for heavier loads.
Investing in Yourself, Investing in Your Family
As busy moms, it's not always easy to put ourselves first. But by making that time for resistance training, we're actually putting our families first. We'll have more drive, energy, and a greater sense of balance - all of which benefits those around us. Plus, we're setting a positive example for our children, showing them that taking care of our health is a priority.
In fact, research shows that if one parent is overweight, their children are 50% more likely to be overweight as well. By prioritizing our own fitness, we're investing in the health of the next generation.
My challenge to you is simple: Carve out 90 minutes a week for resistance training, and watch how it transforms not just your body, but your entire life. It may feel difficult at first, but I promise, the rewards are worth it.
Your family - and your future self - will thank you. And with the right home gym setup you have no excuses - you can make resistance training a seamless part of your weekly routine, any time of the day or night!