We have just three weeks until the official start of summer, and for many people, that means it’s time to reset health and fitness goals. The arrival of warmer weather often inspires a more active lifestyle, with many looking to feel stronger, healthier, and more confident.
“With summer upon us, wearing less clothes can make people feel more self-conscious,” says TODAY Fitness Contributor Stephanie Mansour. She believes strength training is one of the best ways to quickly improve how you feel both physically and mentally.
According to Mansour, just a few strength-training sessions can lead to noticeable improvements in mood, energy levels, metabolism, and muscle definition. The positive effects often begin within the first week of consistent exercise.
She encourages beginners to start now and gradually increase the intensity after a few weeks. By building a routine before summer officially begins, many people can enjoy a stronger, healthier, and more energized season.
Why Strength Training Is the Best Workout for Summer Fitness
When choosing a form of resistance training, there are several effective options available. Resistance bands, dumbbells, and bodyweight exercises each challenge the muscles differently and offer unique benefits.
“As the resistance band stretches, the tension increases, while dumbbells provide a constant weight throughout the movement,” Mansour explains. Bodyweight exercises, meanwhile, rely on gravity and your own body mass without any additional equipment.
Fitness experts often recommend rotating between different workout styles to prevent boredom and continually challenge the body. A balanced weekly plan might include resistance bands on Monday, bodyweight exercises on Wednesday, and dumbbell training on Friday.
The Start TODAY app also follows this mixed approach, combining all three methods into a 31-day challenge. Along with workouts, the app includes walking podcasts, healthy recipes, and mindfulness tools to help users stay on track.
The Key Benefits of Strength Training Beyond Muscle Toning
Although many people begin strength training to tone their bodies, the benefits go far beyond appearance. Resistance exercises are highly effective for building muscle, improving metabolism, and increasing overall energy levels.
“Strength training is the most effective way to build muscle and help speed up the metabolism,” says Mansour. Drawing from two decades of experience as a personal trainer, she says even 20-minute sessions three to four times a week can deliver impressive results.
For those focused on weight loss, strength training can be especially valuable. Muscle tissue burns more calories than fat, meaning a stronger body naturally supports a faster metabolism and improved fat-burning potential.
Mansour also points out that muscle is denser than fat, taking up less space in the body. As a result, adding strength workouts can help people fit into their clothes more comfortably, even if the number on the scale doesn’t change dramatically.
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How Often Should You Strength Train for the Best Results?
When it comes to workout frequency, Mansour recommends aiming for at least three strength-training sessions per week, ideally with a recovery day between workouts. Larger muscle groups need time to repair and rebuild after exercise.
Core muscles, however, recover more quickly and can generally be trained every day if desired. More experienced individuals may also strength train daily by alternating between upper-body and lower-body routines.
A simple beginner workout plan includes choosing three to five exercises, completing 10 repetitions of each, and repeating the circuit for a total of three rounds. This results in 30 repetitions per exercise and provides a solid foundation for building strength.
As your fitness improves, progression is essential. After three weeks, increase the repetitions from 10 to 12, and then to 15. If the exercises start to feel easy, increase the weight or add techniques like pulsing and static holds to continue challenging your muscles and promoting growth.
