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There is Beauty in Strength

Strength Blog

Strength Blog

By Ashley Wilhoite, BSN, RN, Wellness Director

Historically, weightlifting and weight training have been viewed as more masculine activities. But as we have evolved and learned more about the body’s reaction to weight training, we see that it’s something both men and women can benefit from.

Cardio exercises were typically sought to burn major calories, but there’s a little secret I want to let you in on. Weight training exercise has been scientifically proven to burn calories for up to 38 hours post work out! That’s right, I said it – 38 hours!

There are many benefits to weight training beyond just burning calories, and just last year I started documenting how both my mind and body feel after a good sweat session with the weights. For me, lifting weights promotes mental wellness as well as physical improvement. It’s a time when I can take all of my stress from the day out on the weight floor. After I’m done with my workout, I notice that I just feel better overall. My mind and body are in sync, and that’s important in order to achieve overall health and wellness.

As always, consult with your medical provider if you have any medical issues that may inhibit your ability to lift weights safely. Body and mechanical form as well as posture are also important, so if the exercise hurts, stop. We should be “pushing” ourselves during a good workout, not “hurting” ourselves. Start off with a smaller size weight and gradually work your way up to heavier weights as your muscles develop and get stronger.

Below is one of my all-time favorite weight training workouts that was handed down to me from my trainer, Beau Arney at Highland fitness in Carrollton, KY:

The numbers at the top are the reps in each set: Example you will do each exercise 30 times (reps), then 27, 24, and so on until you finish with 9:


  • Dumbbell Fly with alternating hip bridge
  • Single leg hip bridge
  • Dumbbell fly lying floor press with hip bridge (hold your weight in your heels)
  • Seated upright dumbbell overhead press with both arms
  • Lying dumbbell skull crushers with both arms (not literally, please!)
  • Walk the plank
  • Tabletop kicks
  • Thrusters with dumbbells

This workout is sure to leave you feeling fit and strong! For more of my favorite workouts and routines, come see me at Vibrant Med and learn all about our Health and Wellness program, where our #1 goal is helping you achieve and sustain your highest level of health and wellness.

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