The 4S’s: Strength Training & The Importance of Building Muscle

Leanne taking part in rat race carrying log on shoulder. Why build strength by Bodyshot Performance.

It’s the last in our series on the 4S’s: sweat, steps, shiver, and strength. So, of course, for this final Thrive in Five, we’ll be focussing on strength. Now, there are many different ways to do a strength workout – that’s not what this blog is about. But simply, if you aren’t going to sweat, or do many steps today, if you don’t fancy getting shivery cold, strength is your option. Because in order for this method to work, at least one of those 4S’s – four daily non-negotiables – needs to be done every day. Why? So that you can live happier, healthier, and longer.

Strength Training Workout Ideas

If you’re unfamiliar with exercising to build strength, I do have a few options for you to try. The first is bodyweight training. Highly-accessible, using just your bodyweight to do push ups, squats, and tricep dips. Another is something called animal flow, which consists of six components made up of a range of movements. Each component has a different goal, for example, to strengthen your wrists or encourage flexibility, and can be grouped together to create different routines. Again, it’s entirely bodyweight and floor based, and is just a really great way to work out. Both of these options can be done pretty much anywhere, whether you’re at home, or even in a hotel room. Alternatively, you may add weights to your home workout, attend a CrossFit class, or go to a conventional gym.

The Benefits of Building Strength

You may be surprised to learn that these workouts have more benefits than simply building muscle. In fact, strength training two to three times a week is really important for bone density, our musculoskeletal system, and even energy regulation. Muscle is more metabolically active than fat, meaning it burns more calories when at rest. Fundamentally, muscle holds us together, responsible for both our functional strength and fitness. So, if you can’t sweat, get those steps in, or shiver, then strength training it is. And there are all kinds of resources out there to provide you with inspiration for workouts if you need it. 

What Do Your 4S’s Look Like?

So there we have it, the 4S’s: sweat, steps, shiver, strength. Four non-negotiables, at least one of which must be done every day. Set your own pace, decide how each of these non-negotiables will look for you, and reap the rewards. If you try it, please do let us know how you get on by tagging me, @leannespencerkeynote, on InstagramFacebook, and LinkedIn.

Wellbeing Resources

The Cadence Wellbeing Scorecard is a tool that helps you assess and track your progress in achieving work-life balance, managing energy and improving overall wellbeing. Take it, and receive a free, personalised report with actionable insights you can take into your daily life to optimise your health and wellbeing.

Many of us frequently sit or stand at a desk, our free posture guide will show you how to set up your workstation, stretches to do to avoid getting tight, uncomfortable muscles, and how to correct your posture to stay relaxed and energised whilst at work.

In her latest book, Cadence, Leanne breaks down each stage of burnout using stories and examples. It also includes tips to help you apply each principle of the simple and effective Cadence Approach™ to your life. Available to buy now on Amazon.

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