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Strength Training 101

Study after study has shown the benefits of cardiovascular training, but only recently have more studies been performed showing the power of strength, or resistance training.

One does not have to lift like a body builder or professional athlete to get the benefits of strength training.  The American Council on Exercise (ACE) states that a well-designed strength-training program can provide several benefits:

• Increased strength of bones, muscles and connective tissue (the tendons and ligaments), decreasing the risk of injury.

• Increased muscle mass.  Most adults lose about 1/2 pound of muscle per year after the age of 20.  This is largely due to decreased activity.  Muscle tissue is partly responsible for the number of calories burned at rest (BMR).  As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.

• Enhanced quality of life.  As general strength increases, the effort required to perform daily routines will be less taxing.

When working to design your own strength-training program, try to include exercises to work the large muscle groups (see chart below).  Neglecting certain groups can lead to strength imbalances and postural difficulties.  Ask a certified personal trainer if you need assistance.

Strength Training Guidelines

The American College of Sports Medicine recommends the following guidelines for designing a strength-training program:

• Strength train at least two days a week, allowing 48 hours of rest between training sessions.

• Perform 8-10 different exercises involving all major muscle groups.  Exercising all the major muscle groups is important for overall strength and enhanced quality of life.

• Work large muscle groups first, followed by smaller muscle groups (i.e., when performing upper body exercises, work the chest muscles before the arm muscles.  When performing lower body exercises, work the quadriceps before the calves.)

• Intensity should be moderate but challenging and exercises should overload or fatigue the muscle group.

• Repetitions for each exercise depend primarily on the goals of the strength training program.  To improve muscular endurance, 8-12 repetitions at a lower weight are recommended.  To improve muscular strength, 4-8 repetitions at a higher weight are appropriate.  Perform at least one but no more than three sets of each exercise.

Strength Training Tips

To avoid injury and get the most out of your workout, always follow these basic tips:

• Warm-up for 5-10 minutes at a low intensity before each strength training session.

• Perform stretching exercises before and after each exercise session.

• Perform all exercises in a slow and controlled manner.

• Maintain proper form at all times.  Never sacrifice form for one more repetition!

• Maintain good posture throughout the movement.

• Keep knee and elbow joints slightly bent at all times.

• Move through the full range of motion around the joint that you are working.

• Breathe!  Exhale on the exertion or lifting phase of the motion.  Inhale during the return phase.

• Increase the amount of weight by no more than 5-10% per week.

• Cool down after each exercise session for 5-10 minutes.

Staying Motivated

An encouraging aspect of strength training is that you will likely experience rapid improvements in strength and muscle tone right from the start of your program.  Don't be discouraged, however, if visible improvements begin to taper off after a few weeks.  It's only natural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace.  To help keep your motivation up, find a partner to train with you.

Vary Your Program

Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended.  Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons.  Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.

The benefits of strength training are no longer in question.  Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis.  A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program.

Source: American College of Sports Medicine and the American Council on Exercise

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