Strength training is about far more than just building big muscles. As we age, we tend to lose muscle mass. Adequate resistance training slows down muscle loss and provides a support system for our bones and joints. It can help preserve and even build bone mass, which aids in the prevention and treatment of osteoporosis. Strong muscles are necessary for daily tasks, such as climbing stairs, carrying groceries, and getting in and out of a car. Overall, strength training promotes quality of life, disease prevention, and weight management. The benefits are numerous, but between the vast number of online searches and social media influences, navigating the basics and proper guidelines can prove to be challenging and intimidating.
Follow the FITT Principle
Frequency. The US Department of Health and Human Services1 recommends at least 2 days of strength training exercises that include all major muscle groups each week. Appropriately timed rest is a key part of strength training. Allow at least one day between exercising the same muscle group. This rest will give your muscles time to recover, become stronger, and avoid over-training.
Intensity. First and foremost, you need to use proper form with each repetition of a strength training exercise. The exercise should feel somewhat challenging but not so demanding that it causes you to break form or technique. Breathe throughout the exercise rather than holding your breath. Think about exhaling on exertion or when the weight is going against gravity. If you notice that you are swinging the weight, this can be an indicator that the weight you are using is too light or too heavy. Choosing the right weight can help ensure that you are using the appropriate muscle or muscle group for that exercise.
Type. Strength training exercises involve activities that use resistance to make your muscles work harder than they usually do. Equipment used in strength training includes dumbbells, barbells, cable weights, kettlebells, medicine balls, or resistance bands. Some strength exercises, such as push-ups and lunges, use body weight as resistance instead of additional equipment.
Time. The duration of your strength workout is typically measured differently than cardio sessions. A strength workout consists of sets and repetitions. A repetition (rep) is a single execution of the exercise, and a set is multiple consecutive reps done without rest in between. As you begin your strength training journey, start with one set of 8 to 12 reps. Once that becomes easy, you might add a second or third set. If you are completing three sets of 8-12 repetitions with ease, you now might consider increasing the amount of weight or resistance you are using. Always progress gradually and keep your form and technique priority.
Before You Begin
Talk with your doctor about restrictions or special considerations before starting an exercise routine. You’ll want to discuss any previous injuries, current health conditions, or other medical history that could pose a risk to activity. This approach can help you tailor your exercise routine and ensure safety. Plan your workout ahead of time so you know what exercises to include, the equipment you will need, and any adjustments for rest. As you begin your session, always start with a warm-up. A proper warm-up will gradually increase circulation and range of motion to prepare the muscles you are getting ready to work. Listen to your body and slowly increase the frequency, intensity, type, and time. Always remember that strength training is a component of a balanced exercise routine. Don’t forget to include cardio, balance, and flexibility exercises as well.
Always consult with your physician before starting a new exercise program.
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