Your Guide to Low Impact Strength Training

Strength training is an integral part of any fitness routine, but for some individuals, high-impact exercises like jumping or plyometrics can put stress on joints and increase the risk of injury. This is where low impact strength training comes into play. 

In this guide, we’ll dive into what low impact strength training is, its benefits, and provide you with a variety of exercises to incorporate into your fitness routine.

Low impact strength training focuses on exercises that minimize stress on the joints while still effectively building strength and endurance. 

Unlike high impact exercises such as jump squats or burpees, low impact strength training involves movements that keep one foot on the ground at all times, reducing the force exerted on the joints.

1. Joint Health

Low impact strength training acts as a safeguard for your joints, minimizing the wear
and tear often associated with high-impact exercises. By reducing the stress placed on joints like the knees, hips,
and ankles, these workouts help to mitigate the risk of injuries such as sprains, strains, and tendonitis.

2. Muscle Strengthening

Contrary to common misconceptions, low impact strength training doesn’t equal low
effectiveness. By emphasizing muscle contractions against resistance, these exercises effectively target and
strengthen muscles throughout the body, enabling individuals to build strength and endurance without placing undue
strain on their bodies.

3. Improved Stability and Balance

Low impact exercises inherently prioritize stability and balance, as they often involve
controlled movements and the engagement of stabilizing muscles. By incorporating exercises that challenge proprioception and coordination, such as
single-leg movements, individuals can enhance their ability to maintain equilibrium and control their body’s
position.

4. Suitable for All Fitness Levels

One of the most appealing aspects of low impact strength training is its inclusivity.
Whether you’re a fitness novice or a seasoned athlete, these exercises can be tailored to suit your specific fitness
level and goals.

5. Rehabilitation

Low impact strength training serves as a valuable tool for individuals recovering from
injuries or managing joint issues. By providing a controlled environment with reduced impact, these exercises allow
individuals to safely rebuild strength and mobility without exacerbating existing conditions.

6. Increased Bone Density

Weight-bearing exercises play a crucial role in maintaining and improving bone density,
which is essential for overall bone health and reducing the risk of osteoporosis. While high-impact exercises like
running and jumping are commonly associated with bone density benefits, low impact strength training can also contribute significantly to this aspect of bone
health.

Bodyweight Squats

• What is it: A functional, lower body-strengthening exercise.
• Training Benefit: Targets the quadriceps, hamstrings, and glutes.
• How to do it: Stand with feet hip-width apart pressing evenly through your heel, big, and little toe. Squat down as if sitting back into a chair, then return to standing, squeezing your glutes at the top.
• How often to do it: 2-3 times per week.

Hip Bridges

• What it is: A glute-strengthening exercise that also engages the hamstrings and lower back muscles.
• Training Benefit: Targets the glutes, hamstrings, and lower back, improving hip stability and posture.
• How to do it: Lie on your back with knees bent and feet hip-width apart. Lift your hips towards the ceiling while squeezing your glutes, then lower back down. Focus on keeping the core engaged and avoiding overarching of the lower back.
• How often to do it: 2-3 times per week.

Lunges

• What it is: A lower body exercise targeting the quadriceps, hamstrings, and glutes.
• Training benefit: Improves lower body strength and stability.
• How to do it: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle, then return to standing. Focus on keeping the front knee aligned with the ankle to prevent injury.
• How often to do it: 2-3 times per week.

Side Leg Raises

• What it is: A hip-strengthening exercise targeting the abductors.
• Training benefit: Strengthens the muscles on the side of the hip, improving hip stability.
• How to do it: Lie on one side with legs stacked, lift the top leg towards the ceiling, then lower back down. Keep the core engaged and avoid rolling the hips forward or backward during the movement.
• How often to do it: 2-3 times per week.

Single-Arm Dumbbell Row

• What it is: A unilateral back-strengthening exercise targeting the lats and rhomboids.
• Training benefit: Strengthens the muscles of the upper back, improving posture.
• How to do it: Stand with one knee and hand on a bench, and your opposite leg extended behind you. Hold a dumbbell in your hand, pull the weight towards your hip, then lower back down with control.
• How often to do it: 2-3 times per week.

Dumbbell Chest Press

• What it is: An effective exercise for strengthening the chest, shoulders, and triceps.
• Training benefit: Targets the pectoral muscles, promoting upper body strength.
• How to do it: Lie on your back with dumbbells in hand, palms facing forward. Start with your arms fully extended over your shoulders. Lower your arms until elbows are at a 90-degree angle, then press back up to the starting position.
• How often to do it: 2-3 times per week.

Lateral Raises

• What it is: A shoulder-strengthening exercise targeting the lateral deltoids.
• Training benefit: Isolates the lateral deltoids, improving shoulder strength and stability.
• How to do it: Stand with dumbbells in hand, arms by your sides, palms facing inward. Raise your arms out to the sides until they are at shoulder height, then lower back down.
• How often to do it: 2-3 times per week.

Dumbbell Bicep Curl

• What it is: A fundamental exercise for targeting the biceps.
• Training benefit: Isolates the biceps, promoting arm strength.
• How to do it: Stand or sit with dumbbells in hand, palms facing forward, and arms fully extended. Curl the weights upward towards your shoulders while keeping your elbows close to your sides, then lower them back down. Avoid swinging the weights or using momentum to lift.
• How often to do it: 2-3 times per week.

Dumbbell Triceps Extension

• What it is: A targeted exercise for strengthening the triceps.
• Training benefit: Targets the triceps muscles, improving arm strength.
• How to do it: Stand or sit with a dumbbell in your hands. Raise the weight overhead with your arms fully extended. Keeping your upper arms stationary, bend your elbows to lower the weight behind your head, then straighten your arms to return to the starting position.
• How often to do it: 2-3 times per week.

Plank

• What it is: A core-strengthening exercise performed in a static position.
• Training benefit: Engages the core muscles, promoting stability and preventing lower back pain.
• How to do it: Start in a push-up position, with arms extended and body in a straight line from head to heels. Hold this position for the desired duration. Modify this exercise by lowering to your elbows or knees.
• How often to do it: 2-3 times per week.

Incorporating these low impact strength training exercises into your routine can help you build strength, improve stability, and enhance overall health without putting excessive strain on your joints. Remember to listen to your body, start with lighter weights or resistance, and gradually increase intensity as you progress.

Need help creating a low impact strength training program? Schedule a session with one of our expert personal trainers! We’ll customize a workout for you, tailored to your unique goals and lifestyle.