Strength Training

Strength training — also known as resistance or weight training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight.

The American College of Sports Medicine (ACSM) recommends incorporating strength training into your fitness routine two to three times per week. For older adults or if you have been sedentary, you may wish to start with two times a week using light intensity exercises. Make sure to allow your muscles time to recover. Give yourself at least 48 hours before working out the same muscle group.

Benefits of Strength Training

1. Increases muscle mass, which provides greater independence in life to carry out daily activities

2. Protects against loss in bone density (this is especially important for women who are at risk for osteopenia and osteoporosis)

3. Muscle is more metabolically active than fat and therefore burns more calories (important when you want to maintain or lose weight)

4. Increases the protective/good cholesterol HDL

5. Reduces discomfort in people with arthritis and low back pain

In general, two to four sets of each exercise should help you improve strength and power. If you goal is to improve strength and power, consider a resistance program that uses higher weights and lower repetitions (8-12). If your goal is more muscular endurance, consider lifting weights at higher repetitions (15-20) and a lower resistance. Consult your physician and consider working with a personal trainer to help devise a program best suited for your needs.