Strength Training Basics

Most of the advice and research published today deals with the benefits of cardiovascular activity. With over sixty-percent of Americans considered overweight, it is no wonder why we spend most of our resources and time supporting aerobic activity. Until recently, however, minimal amounts of time were devoted to strength training. Strength training is an important component of a balanced fitness program.

Benefits of Strength Training

A well designed strength training routine can provide many health benefits:

• Increased muscle mass and strength. Adults lose about pound of muscle per year after the age of 20. As we age our levels of activity usually decline. As activity levels decline our muscle mass and strength suffer. If we can increase muscle mass, we can increase our BMR (basal metabolic rate). BMR is the number of calories we burn at rest.
  
  
• Increased bone, muscle and connective tissue strength, which will decrease our risk for developing injuries.
  
  
• Enhanced quality of life. As we increase muscle strength, and decrease the likelihood of injury, the effort required to perform daily activities (carrying groceries, cleaning house, working in the yard etc) will become less of a struggle.

Basic Exercises

When adding strength training to your routine it is important avoid neglecting certain muscle groups. When muscle groups are overlooked we can develop strength and postural imbalances. Many people start their programs with a certified personal trainer to learn proper technique and muscle group specific exercises.

Beginning the Routine

One to two sets of 8-12 repetitions, working the muscles to the point of fatigue, is usually sufficient. Concentrate on breathing in a controlled manner throughout the exercise. When lowering the weight, use a smooth controlled motion. Lifting the weight on a count of two, and lowering the weight on a count of three or four is the most effective way to get a great workout. When you can perform the lift for 12 repetitions easily, with correct form, you should increase the weight by 5 to 10 percent. Although the increase seems minor, it will keep you continuing at a safe pace.

At the beginning of your program you will notice rapid improvements in strength and muscle tone. This rapid improvement soon plateaus and progresses at a slower pace. Aim to exercise each muscle group about twice per week, with a minimum of two days rest between workouts. Although this program seems easy, the muscles you train need time to repair themselves, and the added recovery time becomes as important as the time you spend in the fitness center.

The benefits of strength training are well documented. Research continues to demonstrate that proper strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A well designed strength training program, combined with cardiovascular and flexibility training, will help you develop an overall health improvement plan. Make sure you consult your physician before beginning a new health and fitness program.