Strength training, also referred to as
resistance training or weightlifting,
builds the strength and endurance of your
muscles. Strength training reduces body
fat and increases lean muscle mass.
Increased lean muscle mass will provide
you with a bigger “engine” to burn
calories. Because muscle tissue burns
more calories than does fat tissue, the
more muscle mass you have, the more
calories you burn, even at rest.
Strength training involves working your
muscles against some form of resistance.
Strength training is typically done with
free weights, weight machines or
resistance bands.
You can also exercise using the weight
of your own body as the resistance with
exercises such as push-ups, lunges and
standing squats.
Regardless of the method you choose,
begin strength training slowly. If you
start with too much resistance or too
many repetitions, you may damage
muscles and joints. A single set of 12
repetitions (reps) can build muscle just
as effectively as doing multiple sets.
Start with a weight you can lift
comfortably eight times and build up to
12 repetitions.
The weight should be heavy enough so
that the last three to four repetitions are
difficult to complete. After you can
easily do 12 repetitions, increase the
weight by up to 10 percent.
Before each session, take a five- to 10-
minute walk to warm up your muscles.
You can work your whole body during
each session, or you can focus on your
upper body during one session and your
lower body during the next. To allow
time for your muscles to recover, take at
least one day off before working the
same muscle group again.
If you’re new to strength training,
consider finding a certified professional,
often found at fitness centers, to teach
you the proper technique. Or look for a
class offered through a community
education program.
Here are strength-training guidelines:
-Complete all movements slowly and
with control. If you’re unable to
maintain good form, decrease the
weight or number of reps.
-Breathe normally and freely,
exhaling as you lift a weight and
inhaling as you lower it.
-Stop if you feel pain.
-Stretch your muscles before and
after working out. When stretching
beforehand, warm up first.
-Work at an intensity that you feel is
somewhat hard. You should feel a
strain (not pain).
-Listen to your body. Mild muscle
soreness for a few days after
starting strength training is normal,
but sharp pain and sore or swollen
joints can mean you’ve overdone it.
-Be consistent. Three workouts a
week, typically lasting 20 to 30
minutes each, will build muscle.
Two will maintain strength.
