Small steps. Big impact.


30 Days to Summer Fit, Day 1: Add strength training to your routine


We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or by using this calendar.

30 Days to Summer Fit

The countdown is on; summer is only 30 days away! And we’re kicking things off with a simple challenge for today, brought to you by Erica Steinz of Barry’s Bootcamp: Add strength training to your workout.

Day 1: Hit the weights

It’s a common fear for women that lifting weights will get you “bulked” up. However, it can actually help burn MORE calories than cardio workouts alone because of the affect called “EPOC” – Excess Post Oxygen Consumption. Due to an increased rate in oxygen consumption during your strength training workout, your body continues to burn calories post-workout for hours.

Whether you’re hitting the gym or doing bicep curls from the couch, do something today to give your muscles a workout. And if you need help adding strength to your existing routine, check out Erica’s 5 tips for an effective workout!

If you’re new to weight lifting, here are a few tips to help you get started:

  • Check your form. Aligning your body and making sure your movements are smooth can help prevent injury. If you aren’t sure how much weight to use at first, start with no weights and slowly work your way up. If you can’t lift in smooth, controlled motions, then you’re using too much weight. And when you do add weight, do it in small increments over time.
  • Exhale as you lift, inhale as you release. Holding your breath may be tempting when you’re exerting yourself, but it may also make you dizzy.
  • Have a spotter. Having someone there to spot you can help check your form and keep you from getting injured.
  • Wear proper footwear. You’ll need the traction to help prevent slipping.
  • Give yourself time to rest. Your muscles will need time to heal, so don’t overdo it.
  • Never lock your joints. Doing so will put stress on your joints
  • And last, but not least: If something hurts, stop!

Let us know how you completed today’s challenge in the comments or by using #30DaysToSummerFit!

83 Responses leave one →
  1. Emily permalink
    May 22, 2014

    I added a bit more oomph to my weight this morning — ready for PROGRESS.

  2. Lisa permalink
    May 22, 2014

    Is this something you join so you can see new challenge everyday? I don’t see a spot to join.

    • Chris permalink
      May 22, 2014

      Hi Lisa – The best way is to bookmark the complete 30-day calendar here and check back every morning for each day’s new activity. Good luck and have fun!

  3. Ann permalink
    May 22, 2014

    I’m a day ahead! I did one of my weight work outs yesterday.

  4. Suzyt permalink
    May 22, 2014

    Spent 40 minutes in the gym. Pushed to higher weights.

  5. Cathy permalink
    May 22, 2014

    I added weight training (Les Miles body pump) about 2 years ago and have finally noticed a real change in my body composition. I have been walking for years and kept my weight down but weight training has made me more toned, trim and I have dropped a pant size !

  6. Anne permalink
    May 22, 2014

    Just did my mile walk at lunchtime at work, then came in and did 25 bi-cep curls on each arm. I’m determined to trim down in this month

  7. chandara permalink
    May 22, 2014

    Did weights with squad workouts.

  8. Jennifer permalink
    May 22, 2014

    Walk/jog this a.m. Poling tonight for strength training!

  9. Maggie Rhodes permalink
    May 22, 2014

    I added extra hand weight time to my aerobic workout today.

  10. Alexandra S permalink
    May 22, 2014

    Technically my workout already included weights this morning because it’s Jillian Michaels. But I may go home and do some 8 minute arms tonight! :)

  11. Alice Title permalink
    May 22, 2014

    Worked with a personal trainer today to set up a routine for adding strength training to my 10,000 steps. Perfect start to the challenge!

  12. Tbills permalink
    May 22, 2014

    Did resistance training at Farrell’s Extreme today! Density sets that I am sure I will fill tomorrow.

  13. Jenni permalink
    May 22, 2014

    Did Rockin Body this morning. Doing zumba tonight with weights. Bring on the summer body! Goal is 15,000 steps a day now.

  14. May 22, 2014

    walked 3 miles this morning and just did 10 minutes of weights…

  15. Diana permalink
    May 22, 2014

    I did a Tone N Sculpt 50 minute class at Chuze Fitness with instructor Diana. She is awesome, always checks our form and constantly gives encouragement to keep us moving. Will recommend if she feels we need to try using heavier weights. Followed up with 50 minutes of Zumba! Just returned to exercising 2 months ago after 15 years of no workouts of any type.

  16. E T permalink
    May 22, 2014

    I did a Weight Lifting Class first day! Hope I didn’t start out too aggressively. Time will tell.

  17. Alex permalink
    May 22, 2014

    Weights. Done!

    How do you find friends for the fitbit? No one I know has one and I can’t talk them into joining up :/

  18. Jere permalink
    May 22, 2014

    Did my 10 sets with 135 feeling good now.

  19. MaRisha permalink
    May 22, 2014

    I did my daily walk to day around lunch time, I will do strength training later on tonight I don’t have any weights but will improvise

  20. Larry permalink
    May 22, 2014

    Weight training completed.

  21. May 22, 2014

    I found out about the challenge mid day so no weights today but plenty of activity. Better to start on day 2 than not at all! #OnIt

  22. Allene permalink
    May 22, 2014

    Recent knee replacement 4 weeks post op. My daughter gave me a fitbit to wear to PT.
    Today my therapist put a 2 pound weight on my right ankle for doing my right leg lifts. I
    felt stronger and my knee felt looser this evening

  23. Joe Fricault permalink
    May 22, 2014

    since I received my fitbit one for Christmas, I have lost 15lbs. It keeps me motivated. Thanks fitbit!

  24. Robin permalink
    May 22, 2014

    This calendar thing is just the motivation I need. Today I added weights to my workout.

  25. Tammy Riley permalink
    May 22, 2014

    I did weight training today, worked my legs at the gym. I would still like to work bi’s and tri’s at home I think. I!

  26. Erin permalink
    May 22, 2014

    I went to boot camp this morning and it was legs day. All sorts of strength training for lower body with bands. I’ll be sore tomorrow!

  27. Kristina permalink
    May 22, 2014

    I’m heading to a water boot camp with my husband in about 20 minutes….50 minutes of one of the hardest work out I’ve done. Lots of strength work beside the cardio.

  28. Megan permalink
    May 22, 2014

    Did T25 Upper Focus video this morning combination of weights and cardio.

  29. Maria permalink
    May 22, 2014

    I did a one hour core workout and added weights.

  30. Wendy permalink
    May 22, 2014

    I took a big tumble today and think I might have cracked some ribs! There goes my walking for awhile! Weights are the last thing I’ll be doing. Any suggestions for this bruised, cut up, scraped band very sore lady?

    • Stacy permalink
      May 28, 2014

      Ouch! Sorry to hear it. Just listen to your body and walk with some light yoga stretches for your circulation until you feel better! Hope you don’t have any rib damage. Take care.

  31. May 22, 2014

    I did weight training Wednesday, so I did not do weights today.

  32. May 22, 2014

    Day 1 completed! I don’t own weights so I used some (unopened) bottles of wine to do curls, flys, and shoulder presses

  33. John permalink
    May 22, 2014

    What is best – hit the weights then run or the other way around?

    • May 24, 2014

      Personally I like to run before lifting. It works for a good warm-up

  34. Morris permalink
    May 22, 2014

    Used weights for a hour during Zumba fitness.

  35. Wendy permalink
    May 22, 2014

    Small start, but I did some hand weight work this evening during commercials. Something better than nothing!

  36. Karen permalink
    May 22, 2014

    17000 steps then added some upper arm weight exercises on top of that howed the weeds from my garden. I think I met today’s challenged

  37. Cheri permalink
    May 22, 2014

    Completed day 1 with weights not as many steps as I would have liked but better than nothing. On to day 2

  38. Toshia permalink
    May 22, 2014

    21-15-9 Kettle Bell Swings!

  39. iliana reese permalink
    May 22, 2014

    I just did a few lifting exercises after 2 hr walk….happy to add strength training back to my routine. ..this is a great challenge thxs fitbit

  40. Edy permalink
    May 22, 2014

    Wanna join…where do I go?

  41. Stephanie permalink
    May 22, 2014

    Had a great strength workout. I pushed myself a little harder, but did not over do it!

  42. Liz B permalink
    May 22, 2014

    30 min. Weight training shoulders and triceps.

  43. Anonymous permalink
    May 22, 2014

    I did 21 Day Fix video lower body with weights.

  44. laura permalink
    May 22, 2014

    I did 21 Day Fix video with weights… 30mins!

  45. Marla permalink
    May 23, 2014

    Just added weights to my daily workout on Tuesday, so I met the challenge without even knowing it!

  46. May 23, 2014

    added arm weights to Pilates!

  47. Pam permalink
    May 23, 2014

    I wish they would add the challenge for the day earlier. I like to get my workout in early.

    • lking permalink*
      May 23, 2014

      Thanks for the feedback! We’ll start posting them earlier.

  48. Lafesha permalink
    May 23, 2014

    Workout complete#30daystosummerfit#

  49. kbellt permalink
    May 23, 2014

    A great motivation – 1 day down looking forward to what day 2 offers

  50. Lauren permalink
    May 23, 2014

    Started my day with kettle bell weights for the first time in a while, great way to get the energy flowing before work!

  51. Lori permalink
    May 23, 2014

    I did Jillian’s 30 Day Shred level 3 yesterday morning before I even saw what the challenge was. Can’t wait to see today’s.

  52. Tressa permalink
    May 23, 2014

    I did Insanity Upper Body Training 45 minutes and upped my weights from 10 lb bar bells to 12 lbs.

  53. Tressa permalink
    May 23, 2014

    Also went for a 7.56 mile bike ride.

  54. Cheryl permalink
    May 23, 2014

    Change in plans and I couldn’t make it to the gym for workout but did my chest and bicep workout at home on Day One, with 15,000 steps on my Fitbit.

  55. erikam01 permalink
    May 23, 2014

    Last night I did tricep curls. 50 reps each arm.

  56. Kathy permalink
    May 23, 2014

    I always LOVE a challenge like this! Really excited to work through the 30 days
    but it would be a little easier to plan if the challenge was posted earlier in the day.
    It’s 9:30 am here and I’m not seeing day 2 posted yet. Once my day gets going
    it’s hard to add something in there. Got my weights in yesterday but not until late
    and after an hour swim workout. Please consider posting earlier for those of us in
    the east coast and central time zones!

  57. Lisa permalink
    May 23, 2014

    Did one hour of Body Pump!

  58. Debbie permalink
    May 23, 2014

    So started this yesterday, walked 3 miles. I did add weights did mostly upper body yesterday – probably about 20 minutes.

    29 days …..

  59. Carolyn permalink
    May 23, 2014

    I go to the gym 3 days a week and do bicep curls as part of my routine.

  60. May 23, 2014

    did bicep curls and kickbacks with hand weights. gotta start somewhere

  61. Linda permalink
    May 23, 2014

    Did it! Muscles will be a little sore tomorrow!

  62. May 23, 2014

    I am strengthening my core muscles by walking with my 10lb Lhasa Apso boy in a front pouch. It’s a good workout that I’ve built up to being able to go longer distances with him in the pouch. -Heather M. Hayes

  63. Shopgirl permalink
    May 23, 2014

    I went yo a strength training class but My knees have been hurting ever since. This happened couple of times in the past as well and I had to stop doing weights.

  64. Maureen permalink
    May 24, 2014

    Developing healthy habits, that’s my goal.

  65. Barbara permalink
    May 25, 2014

    Slow on my weights because I just had cataract surgery, but will continue light weights until after the second eye is okay. But I’m being careful about form – something I often let go. Unfortunately, that’s a good way to injure yourself.

  66. Natalie permalink
    May 28, 2014

    Body pump at Gold’s

  67. JACKIE permalink
    May 30, 2014

    Started back to curves this am, 30 minute workout. hope this counts

  68. atwlove permalink
    June 1, 2014

    I do crossfit. I now believe what they saw about using weights to help loose weight! I’ve lost more weight mixing lifting and cardio than i have with just straight cardio :)

  69. Monalisa permalink
    June 2, 2014


  70. Diane permalink
    July 12, 2014

    Bought my Fitbit, this morning and did 30 mins Cardio, with Kettlebells… feel pretty good so far…lets see what tomorrow brings.

  71. SisterA permalink
    July 15, 2014

    I started walking 5k with 5 pound hand weights. Lifting them over my head, using them just as I would in gym but walking. I also have 1# ankle weights. Tough at first but really feel good when finished.

  72. SisterA permalink
    July 15, 2014

    I started walking 5k with 5 pound hand weights. Lifting them over my head, bicep curls, kick backs, I hold them straight out for counts of 10, then turn wrist and hold out for count of10, I am using them using them just as I would in gym but while constantly walking. I also have 1# ankle weights. Tough at first but really feel good when finished.

  73. Gwen permalink
    August 13, 2014

    I recently bought a FitBit, and I want to do the 30 day challenge, even though it started in May. Is there any way I can start now and sync reminders to my calender or do I have to go through each day manually?

    • Chris permalink
      August 14, 2014

      Hey Gwen – Not at this time, but we’re looking into adding that feature. Thanks for the feedback!

  74. September 30, 2014

    It would be great if “EPOC” training or “high-intensity interval training” was an option for logging activity in the fitbit app/dashboard

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