Strength training, or muscular training, is another key component to fitness. This type of training increases bone strength and muscular fitness, helping you manage your weight or lose weight, while improving your ability to perform everyday activities.
Aim to include strength training of major muscle groups into your fitness routine at least twice per week. Although most gyms offer various free weights, resistance machines and other tools for strength training, you don’t need to invest in a gym membership to earn the benefits of strength training. Hand-held weights or homemade weights, such as a plastic drink bottle filled with water or sand, will work just as well. Resistance bands are another inexpensive option. You also can try pullups, pushups, leg squats or abdominal crunches.