Strength training uses weight machines, dumbbells, bands, balls, etc., to target specific muscle groups and increase muscular strength and endurance. Muscular strength is measured by one’s ability to lift a maximum amount of weight one time. Muscular endurance is measured by one’s ability to lift weight repeatedly without fatigue.
The benefits of strength training
- Improved body composition
- Increased muscle mass
- Increased metabolism
- Prevention of osteoporosis
- Increased ability to perform everyday tasks (mowing, cleaning, etc.)
- Improved balance and coordination
- Perform strength training 2-3 days per week with 48 hours off between exercise sessions.
- Perform 8-10 exercises that train the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms).
- Start with one set of 8-12 repetitions per exercise and gradually increase for a total of 2-4 sets per exercise. A repetition is one complete movement, such as one push-up. A set is a group of repetitions.
- To gain maximum benefits your last repetition in each set should be difficult to complete.
- Your muscles should be fatigued, perhaps even shaking, after completing an exercise.
- A bit of muscle “burning” while performing an exercise is a sign that you are working hard and is a typical part of strength training. If you are in PAIN (joint pain or muscle tear pain) stop the exercise immediately.
- Never compensate form to complete another repetition.
- Always maintain good posture and do not slouch while strength training.
- Try to maintain a normal breathing pattern and never hold your breath while strength training.
- If an exercise is painful or uncomfortable speak with a member of our wellness team to find an alternative solution.
- Take your time. Each repetition should take 5-6 seconds.