Daily News | 3 ways to add more resistance to your workout without buying new equipment
But to really reap these advantages, it’s essential to vary resistances after a period of time to prevent progress plateaus when your muscles recognize predictable movement patterns.
Rather than purchase toning tools every time you outgrow what you’re working with, try these free, effective techniques the next time you strength train instead:While it may be tempting to fly through your weight workout so you’re done faster, impressive muscle growth can actually come from slowing down. By slowing down your reps, especially on the downward phase of an exercise like biceps curls, clams, or a push-up, your muscles are engaged longer.
Examples of isometric exercises include planks, wall sits, and glute bridges. You can apply this style of strength training to any exercise you enjoy just by adding in a pause. When performing a shoulder press, on the upward phase, hold it overhead for 10 seconds longer than you normally would, then slowly lower so gravity gives extra resistance to work against. This easy tweak will make your old set of 10 pound weights feel twice as heavy by the time you complete your final rep.
To do this, get a little inventive by weaving your favorite exercises together like a squat and a shoulder press, or a reverse lunge and a lateral lift. There is no limit to the number of combinations you can create, which helps getting and staying fit much more fun. Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. Learn more about her virtual training program at
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