“Day 10 of My 30-Day Health Challenge: Adding Strength Training to Build Muscle and Boost Metabolism”

Double digits, baby! 🎉 It’s Day 10 of my 30-day health challenge, and I’m feeling so proud of how far I’ve come. My energy is up, I’m feeling more in tune with my body, and my consistency is starting to pay off. So far, I’ve tackled:

✅ Moving my body with my weighted hula hoop
✅ Cutting down on Dr. Pepper and hydrating with tea and water
✅ Prioritizing sleep to improve my overall health
✅ Practicing portion control to avoid overeating
✅ Managing stress through breathing and journaling
✅ Adding fiber and probiotics to support gut health
✅ Staying consistent with stretching to improve flexibility

But now? It’s time to add some strength training to the mix! 🏋️‍♀️

💪🏽 Why Strength Training Is a Game-Changer

I’ll be honest — I used to think strength training was just for bodybuilders or people who wanted to “bulk up.” But I’ve since learned that it’s SO much more than that.

Here’s why strength training is a must:

🔥 Boosts Metabolism – The more muscle you have, the more calories your body burns, even while you’re resting.

🦴 Improves Bone Density – Strength training strengthens bones and reduces the risk of osteoporosis (super important as we get older!).

💪🏽 Builds Lean Muscle – Toned muscles = a more defined and strong body.

❤️ Supports Heart Health – It reduces inflammation and helps regulate blood sugar.

😌 Reduces Stress and Boosts Mood – Lifting weights releases endorphins, AKA the “feel-good” hormones.

🤦‍♀️ My (Non-Existent) Strength Routine

Here’s the thing… I haven’t done strength training in forever.

• I’ve been focusing on cardio, stretching, and movement, but my muscles? They’ve been a little neglected.
• I tried lifting weights a few years ago but gave up because I didn’t know what I was doing.
• I’ve been intimidated by strength training, thinking I needed a gym membership or fancy equipment to get started.

But guess what? I was wrong. You can totally start strength training at home with minimal equipment. And that’s exactly what I’m doing!

🎯 The Plan: Build Strength with Bodyweight and Dumbbells

Since I’m just getting back into strength training, I’m keeping it simple and focusing on full-body movements that target multiple muscle groups.

I’m starting with:

🏋️‍♀️ 3 Days a Week (Every Other Day)

• This gives my muscles enough time to recover between sessions.

⏱️ 20-25 Minutes Per Session

• Just enough time to get a solid workout without feeling overwhelmed.

🏡 My Beginner Strength Routine

Since I’m easing back into strength training, I’m starting with bodyweight exercises and light dumbbells (5-8 lbs).

Here’s my go-to routine:

🔥 Warm-Up (5 Minutes)

• Jumping Jacks (1 min) – Gets the heart rate up and blood flowing.
• Arm Circles (1 min) – Loosens up the shoulders.
• Bodyweight Squats (1 min) – Activates the legs and glutes.
• Leg Swings (1 min each leg) – Preps the hips for movement.

💪🏽 Workout (15-20 Minutes)

1. Squats (3 sets of 12 reps)
   • Engages the glutes, quads, and hamstrings.
2. Push-Ups (3 sets of 8-10 reps)
   • Works the chest, shoulders, and triceps. (I’m starting with modified push-ups on my knees!)
3. Lunges (3 sets of 10 reps per leg)
   • Strengthens the legs and improves balance.
4. Plank (3 sets of 30-45 seconds)
   • Targets the core and improves stability.
5. Bent-Over Rows (3 sets of 12 reps)
   • Using my dumbbells to strengthen my back and arms.

🧘‍♀️ Cool Down (5 Minutes)

• Child’s Pose (1 min) – Relaxes the lower back.
• Hamstring Stretch (1 min per leg) – Prevents soreness.
• Hip Flexor Stretch (1 min per side) – Opens up the hips.
• Cat-Cow Stretch (1 min) – Relieves tension in the spine.

⏰ Progress Tracking: Build Strength, Not Bulk

Since I’m aiming for toned muscles and strength, I’m tracking:

✅ Number of Reps and Sets – I’ll gradually increase reps and sets as I build endurance.
✅ Increased Weights Over Time – Once 12 reps feel easy, I’ll bump up the weight by 2-5 lbs.
✅ Form and Technique – Making sure I’m doing each move correctly to avoid injury.

😅 What I’ve Noticed After Day 1 of Strength Training

Even after just ONE session, I’m already feeling:

✅ Muscle Activation – My glutes and arms definitely feel the burn!
✅ More Energy Post-Workout – I expected to feel drained, but I’m actually more energized.
✅ Stronger Mindset – There’s something empowering about lifting weights, even if they’re light.

🚨 What I’m Watching For

Since I’m new to consistent strength training, I’m keeping an eye out for:

⚡ Muscle Soreness: It’s normal after a workout, but I’m being mindful not to overdo it.
💧 Hydration: Drinking plenty of water to help with recovery.
😴 Sleep Quality: Strength training can lead to deeper, more restful sleep.

🎉 My Strength Goals by Day 30

By the end of this 30-day challenge, I’d love to:

✅ Master 10 Full Push-Ups – No more knee push-ups!
✅ Increase Dumbbell Weight to 10-12 lbs – Build more upper body strength.
✅ Hold a Plank for 1 Minute – Engage that core like a pro!

🔥 Tips to Stay Consistent with Strength Training

To make this new habit stick, I’m doing a few things:

📅 Scheduling Workouts: I’m treating these strength sessions like important meetings that I can’t skip.
🎵 Pumping Up the Music: Upbeat playlists keep me motivated.
👕 Wearing Cute Workout Gear: Because feeling good in what you wear makes a difference!

💭 What’s Next?

For the next few days, I’ll be alternating between strength training, cardio, and stretching. I’m excited to see how my body responds as I build strength and confidence.

💪🏽 Do You Strength Train?

Now I’m curious — do you include strength training in your routine? Do you have a favorite go-to move that works multiple muscle groups? Drop your tips below!

Day 10 down, and I’m ready to feel stronger, one rep at a time. Let’s do this! 💪🏽🏋️‍♀️✨