Shorter lady? By now, you know that losing and maintaining weight is harder at a shorter height. A shorter body means a lighter weight, and a lighter weight means a reduced Caloric need.
A little unfair? It can definitely feel that way.
Adding insult to injury, a smaller body also burns fewer Calories during exercise, meaning that the number of Calories a shorter gal burns at the gym is typically less than someone of larger stature.
However, exercise is still a crucial component of overall health and weight maintenance, regardless of height. And while cardio is fairly well-understood and accessible to most exercisers (after all, jumping on a treadmill or an elliptical isn’t exactly rocket science), strength training can be a little more intimidating. Unfortunately, this means that many women skip it altogether, to the detriment of muscle strength and tone.
If you’re a little shy about the prospect of strength training, consider that strength training can increase muscle definition, enhancing the appearance of leanness. Even more importantly, strength training helps prevent age-related muscle decline and osteoporosis.
Luckily, strength training doesn’t require complicated equipment or any advanced knowledge of exercise: all it takes is 20-30 minutes and your own body weight. Perform the following routine 2-3 times per week to your comfort level. We recommend taking monthly progress pictures to reap the visual rewards of your hard work.
Repeat entire routine 2-3 times.
Assisted Push-Ups: Start on knees, with hands slightly more than shoulder-width apart. Bend elbows to 90 degrees before returning to start. Complete 2 sets of 10.
Tricep Dips: With back facing counter top, place palms on counter and walk feet forward, stretching legs straight. Bend knees, bearing weight on palms as you bend elbows to 90 degrees. Complete 2 sets of 10.
Lunges: With hands on hips, lunge forward, with knee bending to 90 degrees to touch kneecap to floor. Push through glute to stand. Lunge on opposite leg. Complete 20 lunges.
Squats: With legs slightly more than shoulder-width apart, hands on hips or arms outstretched, squat, with tailbone directly beneath spine, to 90 degrees. Complete 10 squats.
Morgan Medeiros is a certified nutritionist, holding a both a Bachelor and Master’s Degree in Clinical Nutrition. Morgan completed her undergraduate education at Central Washington University, and her graduate education at Northeastern University. During her time as a graduate student, Morgan focused her area of expertise in health education, weight management, and behavioral change. Morgan has experience working in areas of nutritional neuroscience and disease prevention, obesity prevention, and weight loss. Morgan also works in areas of nutritional analysis and menu labeling for restaurants, where she is able to creatively bridge her interest in food culture and health education. In her free time, Morgan enjoys traveling, reading, writing, running, and spending time with her family and friends (including- most importantly- her dog, Clyde).