What is Strength Training?

What is Strength Training?

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

How much?

  • 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.

How hard?

  • 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.

Heritage Employee Wellness Center

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