The Only Strength Exercises You Need

I must admit that I'm at a point in my life that I want to have the biggest impact with minimal effort. I know, I know ... it doesn't sound great to even think this way, furthermore admit it and write it. However, for me this is especially true when it comes to exercise.

Remember we should walk for an hour each day for weight loss. Also, you should consider adding weight or strength training to your week. I found three plans that are perfect for people like me - getting the biggest impact with minimal effort.

The first plan from Angelo Poli, a Neuromuscular re-education and nutritional specialist, consists of 5 moves: plank, pull, squat, push and lunge. You can plank, squat, push and lunge in the gym, at home or while travelling. The only move that requires some equipment (like a barbell) is the pull. I hate planks, probably because it's so difficult. If you can't hold a plank for 30 seconds, don't worry, start at your level. Don't give up.

The second plan from Prevention Magazine includes these 4 moves: chair dip, push up, squat and plank. The only equipment you need is a chair. I'm sure you have one at home! I like this plan because there are options to make each exercise easier or more challenging. You can start at 1 set of 8 reps and build up to 2 to 3 sets of 8 to 15 reps. In addition to the plank, the chair dip might to hard for some of us, but there is an easier version by placing your feet closer together. The magazine suggests that at the beginning you an hold the plank for as long as you can and work up to 1 minute.

And for those of us for whom less is more, this third plan from Spark People has only 3 moves: squat, row and bicycle crunch. You'll need a dumbbell for the row exercise. Yeah! No plank and push ups! The recommendation is 1 to 3 sets of 8 to 15 reps. The point here is to help you feel stronger, improve your posture and stand taller. Perhaps look leaner.

Click on the links for details of each plan as well as descriptions of the exercises.

My upper body is weak and I hate push ups. But I found a program that will gently ease you into doing push ups. This program from Lifting Revolution takes you from wall push ups to doing 20 regular push ups.

Remember we are all unique and are starting from different fitness levels. So choose the program that is best for you (at this point) and listen to your body and modify as you see fit. So often we start a fitness program and quit after a few days because we feel that if we can't do it as described then we can't do it and then stop.

Also remember that you can't spot reduce so none of these exercises will have you beach ready without cardio and a healthy diet.

You don't have to spend hours in the gym in the weight room or invest in expensive equipment. Just do it! Start today!