Strength Training

Strength training, also often referred to as weightlifting or resistance exercise, is a type of fitness technique that improves muscle and bone strength by increasing lean muscle mass, increasing fitness, and providing other health benefits. Strength training involves the use of external resistance such as free weights, elastic bands, or weight machines.

Health Benefits of Strength Training

Decreases visceral fat and promotes weight loss

Decrease low-intensity lipoprotein (LDL) and triglyceride levels, which have associations with improved cardivascular outcomes

Increases high-density lipoprotein levels (HDL), which has associations with improved cardivascular outcomes

Enhances self-esteem and mental health

Improves cognition (brain function)

STRENGTH TRAINING TIPS FOR BEGINNERS

*Before beginning any fitness program, always consult your healthcare provider.

1. Engage in some type of muscle-building exercise program at least two nonconsecutive days each week (the days in between allow your muscles to recover to help avoid injury).

2. Choose eight to ten exercises each session (less if you are just getting started), including a combination of upper body, lower body, and core exercises.

3. Consider hiring a personal trainer or find free strength training instructional videos online from a certified personal trainer or strength and conditioning specialist, and clear them by your practitioner.

4. Perform eight to 12 repetitions for each exercise for two or more sets with at least 30 seconds of rest between each set.

5. Lift and lower weights in a controlled manner.

6. Do some type of warm-up activity, such as light aerobics or dynamic stretching, before you begin your strength training session.

7. Choose to lift more weight with fewer repetitions if you're trying to gain strength.

8. Choose to lift lighter weight with more repetitions if you want to develop more muscular endurance.

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