Don’t Have Time for Strength Training? Brush Your Teeth!

Let’s admit it, we’ve all skimmed on our strength training routine sometime or the other. Or never had a so-called routine to start with! But we do brush our teeth every day. Don’t you? Well, you’ll see the connection between the two and how you can get the best of both the worlds.

The truth is strength training is THE most important thing to do if you want to be a strong runner, cyclist, swimmer, or Crossfitter, or make any sport a part of your life. There’s no two ways about it, especially if you want to stay injury free too. So here’s how you can get some strength moves out of the way every day.

1. Brush your teeth

First things first. Whether you like to brush your teeth as soon as you wake up or after a leisurely cup of tea (we’re not judging you!), you can work your calves while you’re at it. Calf raises make your calves strong and help improve your balance and stride length. Remember Kipchoge or Mo while brushing and you’ll never forget the calf raises. How many should you do?

Beginner: 10 reps x 3 sets

Intermediate: 15 reps x 3 sets

Advanced: 20 reps x 3 sets

2. Walk from one room to the other

Not just any sort of walking. Do walking lunges when you go from one room to the other — kitchen and loo included. This is perfect for when you’re at home. At office, well, how about letting in your colleagues on a lunge challenge too? Walking lunges build overall leg strength and improve core stability, and all you’ve got to do is this many:

Beginner: 8 reps x 3 sets (each leg)

Intermediate: 12 reps x 3 sets (each leg)

Advanced: 15 reps x 3 sets (each leg)

3. Watch your favourite shows

Strength training gives you one more reason to allow yourself some screen time. Isn’t this the perfect world! Do glute bridge raises (also called hip bridges) as soon as you switch on your TV. Bridges strengthen the glutes, hamstrings, and lower back, and improve athletic performance. Also, a strong and toned rear is a side effect you’ll love.

Beginner: 10 reps x 3 sets

Intermediate: 15 reps x 3 sets 

Advanced: 20 reps x 3 sets

4. Read the newspaper/book

Doing the plank is boring if all you have to do is look at the timer while your core burns. Make it your reading time instead. Read a news article or a few pages of the book you’re reading right now while you’re in the plank position. For all you know, you might set yourself a new plank record as you strengthen your upper back, lower back, abs, the entire core, or let’s just say your entire body.

Beginner: 30 seconds x 3 sets

Intermediate: 60 seconds x 3 sets

Advanced: 90 seconds x 3 sets

If you’re the competitive kind, here’s a little piece of information for you. An ImStrong user can now hold a plank for 3 minutes 45 seconds with just 2 months of taking strength training classes at ImStrong right from her home. Think you can beat that? (Tell us in the comments)

See, strength training isn’t as time consuming (or tough) as you thought it is. Especially when you can do it at home or anywhere you are. There’s no excuse not to brush your teeth, after all! 

And if you want to make guided strength training a routine, login at ImStrong to try a quick class with a fitness trainer.

(Article inspiration: Ben Parkes, runner and coach at Spring Marathon Training Club)