Do I need strength training?

[iPood]

i've been running in order to lose weight and shape up for the past 3-4 months. so far I have lost about 20 pounds and have worked myself up to running 6km daily. I'm happy with my progress so far but I'm wondering if I should add in some strength training as well. I still have a bit more fat to lose, but eventually my focus is on getting visible abs and toned arms/legs.

I can't afford to join a gym, so any routines or exercises I come up with have to be done with no equipment, or small equipment I can get easily at walmart or the like.

So I guess my questions are:

- Do I actually need to add strength training into my routine now?

- if yes, how often each week?

- What are some effective, basic exercises using small or no equipment, or where are some places online where I can find good exercises?

[Anonymous]

First off I wanted to say congrats with losing all that weight and running that distance. I'm a runner and 6k a day is a tough thing to work up to :O not fun. Add core strength and back, it'll help your running. work on your upper arms, as those need to be strong too (I have weak upper arms and it slows me down when they ache when I run). Do a run and then a mini strength workout afterward kind of as a cool down (I do that a lot). Do simple things like wall sits or supermans, none of these require equipment. Basic pushups help too, lol as much as everyone hates them. I wish you the best of luck. If you keep running distance with some strength you will still have that lean muscle except you'll be a little bit more toned. I'd do the little work outs after every run. I don't know how many times a week you run, for best results do it lik 4-5x a week if you have time. I wish you the best of luck :)

[madmisskelly]

Strength training is great to throw in!

Strength training will help boost your bat burn when you do cardio.

Try strength training 4-5 times per week.

Resistance exercises are always great- pushups, crunches and ab axercises, planks, reverse planks

[animalwithin]

YES! It's very important for women to incorporate weights into their workout regimen, especially because you're more prone to losing bone mass as you age. I've sent my workout plan to several women on here and they all loved it, workouts every muscle from head to toe, message me if you want me to send it to you!

[martyfellow]

Good for you, you're ready now to take on weights. Get guidance from one of the trainers at your gym and start slowly. Weight work will use up calories pretty intensely and make it eaier to lose the fat, since your body will be doing its best to build up some muscle.

[Anonymous]

Building muscle is better than cardio because

You burn calories when lifting.

You burn calories 24 hours after lifting.

So yes, for weight loss it is good.

3-4 times/week if you're already doing that much cardio. Can't say what, but just YouTube workout routines, or something. I've found lots before.

[Kiran04]

this is really something only a personal trainer can answer. I recommend strength training to everyone because it's never a bad thing, personally.