Couch to 5K: Strength Training
The Couch to 5K Training Guide has strength training exercises (without equipment - yay!), which helps with endurance, flexibility, and prevents cramping. Check out the Strength Training How to Videos from our very own Lilly and Taylor from Jupiter Medical Center’s Cary Grossman Health and Wellness Center. They share proper techniques and modifications.
Beginner Strength Training
If you have not done strength training before or have never been at a gym, this workout is best for you. Even if you are in relatively good shape or have taken a break from working out, it is often best to start here for the first couple of weeks and increase intensity gradually. Be sure take a 30-second break between sets. Complete 2 sets.
10 squats / sit to stands
10 step ups each leg
8-10 push ups on wall/incline
Bird dogs - 6 per side
10 bridges
10 heel raises
Plank (knees on ground - if needed) for 10 to 15 seconds
Intermediate Strength Training
The intermediate strength training program amps up the number of sets and adds some variations to increase the workout intensity. Complete 3 sets.
10 squats
10 reverse lunges
8 to 10 push ups on incline/ground (from knees - if needed)
Deadbugs - 6 per side
10 bridges (single leg, if possible)
10 heel raises
Plank 10 to 15 seconds
Check out the youtube videos on Healthier Jupiter’s Youtube Page
Healthier Jupiter, in partnership with the Town of Jupiter’s Recreation Department, and Jupiter Medical Center’s Cary Grossman Health & Wellness Center, holds an annual 9-week Couch to 5K Training Program. The Couch to 5K Training Program helps individuals gradually increase their physical activity levels enough to walk or run a 5K or 3.1 miles. This program is great to ease your way into a healthier lifestyle and reach your fitness goals. For more information visit healthierjupiter.org/couchto5k.
You can check out other articles in our Couch to 5K Education Series: