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Strength Training 101
by:
Gavin Walsh
Much has been written about the benefits of cardiovascular training.
Until recently, however, little attention has been given to strength
training, an important component of a balanced fitness program. You do
not need to be a body builder to benefit from strength training. A well
designed strength-training program can provide the following 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 one-half 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 (the basal metabolic rate or BMR). As muscle
mass increases, BMR increases, making it easier to maintain a healthy
body weight.
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Enhanced quality of life. As general strength increases, the effort
required to perform daily routines (carrying groceries, working in the
garden) will be less taxing.
THE CORE CURRICULUM
The box below includes exercises to work all the major muscle
groups. Neglecting certain groups can lead to strength imbalances and
postural difficulties. You may wish to consult with a certified fitness
professional, such as www.gavinwalsh.co.uk to learn safe technique
before beginning a strength training program. One set of 8-12
repetitions, working the muscle to the point of fatigue, is usually
sufficient. Breathe normally lower the resistance with a slow,
controlled cadence throughout the full range of motion.
Lifting the weight to a count of two and lowering it to a count
of three or four is effective. When you are able to perform 12
repetitions of an exercise correctly (without cheating), increase the
amount of resistance by 5 percent to 10 percent to continue safe
progress.
Exercise Muscle Group
Leg Press quadriceps, gluteals
Leg Curl hamstrings
Chest Press pectorals
Lat Pull Down latissimus dorsi
Lateral Raise deltoid
Triceps Press triceps
Biceps Curl biceps
Curl-up abdominals
Back Extension erector spinae
STAYING MOTIVATED
An encouraging aspect of strength training is the fact that
you’ll 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 or hire a personal trainer (www.G-Fitness.com).Aim to exercise
each muscle group at least two times per week, with a minimum of two
days of rest between workouts. Training more frequently or adding more
sets may lead to slightly greater gains, but the small added benefit
may not be worth the extra time and effort (not to mention the added
risk of injury).
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.
About The Author
Gavin Walsh is a fitness expert based in London, UK. For more fitness related info visit www.gavinwalsh.co.uk.
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