Strength Training: Get Stronger, Leaner, and Fitter

adjustable weight bench

Strength training is an important part of your overall fitness program.

Want to lose body fat, increase lean muscle mass and burn calories more efficiently? Let's start strength training! Strength training is a key component of everyone's overall health and fitness.

Use it or lose it
Muscle mass naturally decreases with age.
If you do nothing, your body fat percentage will increase, replacing the muscle you've lost over time. Strength training can help you maintain and build muscle mass at any age.

Strength training can also help you:
Build strong bones Strength training can increase bone density and reduce your risk of osteoporosis by putting stress on your bones.
Weight control Strength training can help you manage or lose weight, increase your metabolism, and help you burn more calories.
Improve the quality of life  Strength training can improve quality of life and increase ability to perform daily activities. Strength training also protects joints from injury. Building muscle can also help improve balance, which may reduce the risk of falls. This can help you remain independent as you age.
Improve thinking skills Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills in older adults.

adjustable weight bench

You can do strength training whether you're at home or in the gym. Options include:
Bodyweight training. Many exercises can be done with little or no equipment. Try push-ups, pull-ups, planks, lunges and squats.

resistance band. Resistance bands are inexpensive, lightweight, and create resistance when stretched. There are a variety of resistance bands to choose from at almost any sporting goods store or online.

Adjustable weights. Adjustable Dumbbell set is typical strength training tool.With the 5 weights of 5 lbs, 10 lbs, 15 lbs, 20 lbs, and 25 lbs in 1 to replace a 5-piece dumbbell set and a cumbersome rack, this compact adjustable dumbbell can meet all your workout needs and take you all the way from beginner to advanced levels.

Weight equipment. Most fitness centers offer a variety of resistance machines. You can also buy weights for home use.
Wire rope suspension training. Wire rope suspension training is another option to try. In cable suspension training, you suspend a part of your body, such as your legs, while performing weight exercises such as push-ups or planks.

getting started guide

If you have a chronic medical condition, are over the age of 40 and have not been active recently, consult your doctor before starting a strength training or aerobic fitness program.

Consider warming up with a brisk walk or other aerobic activity for 5 to 10 minutes before starting strength training. Cold muscles are more prone to injury than warm muscles.

Choose enough weight or resistance level for about 12 to 15 repetitions that your muscles will fatigue. When you can easily repeat an exercise, gradually increase the weight or resistance.

adjustable weight bench


But research shows that most people do a single set of about 12 to 15 repetitions at an appropriate weight to build muscle as effectively as doing three sets of the same exercise. As long as the muscles you're working are fatigued (meaning you can't lift weights again), you've achieved the amount of exercise needed to make them stronger. Fatigue from doing a lot of repetitions means you're likely using lighter weights, which will make it easier for you to control and maintain proper form.

To allow your muscles time to recover, rest a full day between exercising each specific muscle group.

Also pay attention to how your body feels. If strength training exercises cause pain, stop exercising. Consider trying to lower the weight, or try again in a few days.

In strength training, it's important to use the correct technique to avoid injury. If you're doing strength training for the first time, work with a trainer or other fitness professional to learn proper training form and technique. Remember to keep breathing when doing strength training.

When is expected to be effective
You don't need to spend hours lifting weights every day to benefit from strength training. Just do 20-30 minutes of strength training 2-3 times a week and see noticeable improvements in your strength.


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