Welcome to Your Summer of Strength!
What to Expect in the Summer of Strength Challenge
Welcome to the Summer of Strength Challenge! We have a fun, exciting July ahead of us, and we’re so glad you’re here!
Kickoff Video
To kick off the Summer of Strength Challenge, you’ll watch a short video from our very own Mighty Health physician, Dr. Eric Tam! He’ll give you a quick rundown on why strength training is so important as we age and some encouragement to get you started on the right foot!
Low Impact, Strength Training Exercises
There are 5 different strength training workouts for you to discover and explore this month. We hope you love these Mighty additions as much as we do! Here’s what you can expect in each class:
Chair Exercises
Chair exercises are an excellent way to strength train if you’re a beginner or someone with mobility issues! Since all of these exercises are performed while sitting in a chair, they are a great workout option for those with balance issues or those who use a wheelchair. Chair exercises are also gentle on the joints, yet efficient for building muscle and bone density.
Benefits of Chair Exercises
Not only do chair exercises build muscle strength and burn calories, the also help improve:
Circulation
Posture
Mobility
Mood
Check out these chair exercises for hip mobility to get an idea of what to expect before you start the Summer of Strength Challenge.
Mat Pilates
Pilates is similar to yoga in that it is a low impact workout that you do on a workout mat. However, Pilates is focused on small, repetitive movements that build strength without putting strain on the joints. This workout is useful for improving balance, mobility, and posture by strengthening “stabilizer” muscles, including:
core
lower and upper back muscles
inner thigh muscles
hip muscles
glute muscles
Learn more about Pilates in our Beginner’s Guide to Pilates!
Resistance Bands
Resistance bands offer an inexpensive, low impact, and fun way to do strength training that is just as effective as lifting weights. A 2019 study published in Sage Open Medicine found that a resistance band workout was just as effective as using expensive gym equipment. We love resistance bands because they help you maintain proper form while working out, which reduces the risk for injury. Resistance bands are often used in rehabilitation and physical therapy! They’re also lightweight and easily stored, making them a great option for at home strength training.
Learn the basics of how to use resistance bands here! https://mightyhealth.com/blog/how-to-use-resistance-bands
Barre
Barre is a low impact workout that is based on the movements from ballet. These fun exercises utilize small, isometric movements that make a big impact on muscle toning and bone strengthening. It’s great for anyone looking to prevent osteoporosis or weight management. You don’t need to be a ballet studio to get all the benefits from this workout! You can easily do barre from your very own home, with just cans of food as hand weights!
Find out more barre benefits and sample some classes in our Guide to At Home Barre!
Bodyweight Strength
You don’t need a gym or any equipment to strength train! Exercises that use your own bodyweight to tone and strengthen are just as effective as workouts with weights and add no extra stress on your joints! Since you’re usually working more than one muscle group at a time, even the quickest bodyweight strength classes are effective for burning fat and building muscle. Bodyweight exercises are a great option for anyone looking for standing exercises that help build strength and improve balance and mobility.
Here’s what you can expect from a bodyweight strength class.
Lesson on Bone Strength
Another reason we love strength training is because it not only benefits your muscles, but it also helps prevent osteoarthritis and osteoporosis. In fact, strength training is one of the best ways to care for your bones as you age. Learn more about how to maintain bone health and why strength training matters during this Summer of Strength Challenge with a lesson from Dr. Eric on bone density.
Strength Reflection
Finally, we know that strength is about more than just your physical body. Take a moment during this challenge to pause and reflect on what strength means to you by completing the reflection journal prompt. You’ll also have a chance to share and connect with other members of the Mighty Health Family in the community! Whether you’re looking for encouragement, guidance, or to celebrate your Summer of Strength victories, the Mighty community is here to support you!
Are you ready? Let’s make this our strongest and Mightiest summer ever! Make sure you have the Mighty Health app dowloaded and sign up for the Summer of Strength Challenge in your explore tab!