Strength Training 101

Gone are the days when strength training was something only body builders did. Today the benefits for men and women of all ages are becoming increasingly well known. Building muscle is very good for you. As you may now know, muscle burns more calories than fat, so taking time to learn the basics of strength training to build some muscle is a wise decision.

To the beginner strength training can seem like a daunting prospect, which is why we have provided you with the basics.

A strength training program should incorporate 8 to 10 different exercises that work the major muscle groups. If you're a beginner, you only need to do 1-2 upper body exercises and 3-4 for the lower body. You may opt to use strength training machines, dumbbells, resistance bands or your own body weight as resistance.

Good Technique

1. Remember to warm up and stretch before and after weight baring exercise.

2. Start with relatively light weight to accustom your body to weight training and the technique.

3. Make sure that your position is comfortable to avoid risk of strain or injury.

4. Lift and lower weight slowly. Rest briefly between each lift.

5. Breathe evenly throughout your exercise counting out load.

6. Give yourself a day to rest so your body can recover.

Exercises To Try

Dumbbell Chest Press: This exercise works the chest. Lie down on a bench and bend elbows out to the side. Straighten arms up lifting weight straight up to the ceiling.

Bicep Curl: Stand with arms out straight in front of you, palms face up. Bending at the elbows curl weights in towards shoulders.

Tricep Extension: Stand with legs hip-width apart and elbows bent at your sides. Leaning forward slightly extend arms out behind you.

Lateral Raise: This exercise works the shoulders. Stand with arms down by your sides. Raise arms up, lifting weight to shoulder height.

How many sets and reps?

How many reps and sets you do will depend on your goals. This is by far the most confusing aspect of strength training for most people. Hiring a personal trainer to develop an exercise program for you, will make this a lot simpler. Here is a general guide:

To lose body fat and build muscle: Use enough weight that you can only physically complete 10-12 repetitions and 1-3 sets and no more.

To gain muscle: Use enough weight that can only complete 4-8 repetitions and 3 or more sets. Beginners should prepare for weeks before attempting this routine.

For muscular endurance: Use enough weight that you can only complete 12-16 repetitions and 1-3 sets.

Remember to rest approximately 30 seconds between sets and allow yourself a day or two in between workouts to recover!