Isn't strength training just a fancy word for 'lifting weights'? Aren’t athletes the ones who lift weights? No, no, no...anyone can start a strength training program, no matter the age, gender, or ability.
I understand your reservations about beginning a strength training program; however the facts are undeniable. You really will improve your overall quality of life. And strength training does not just mean lifting weights. You can use a variety of tools for strength training including bands, body weight, stability balls, medicine balls, kettlebells, and more...
Actually a better term is resistance training.
Besides, you will soon find resistance training to be quite enjoyable and not something exclusive to athletes or young people.
What are the benefits of Resistance Training?
Well, to name a few...
• Increase in muscle strength and tone
• Increase in metabolism (this means extra fat burning)
• Increase in bone density
• Injury prevention
• Improved posture
• Reduce stress
• Improved health (lowered blood pressure and cholesterol;
Adult-onset diabetes, heart disease and certain cancers)
• Improved mood and self esteem
• More energy
Here are some basics Guidelines:
Beginner – Never tried resistance training or has not exercised in an extended period of time or is just out of shape.
Intermediate – Has experience with resistance training, trains regularly but struggles attaining high reps in body weight exercises such as single legged squats, push ups, dips, pull ups, and chin ups and / or is not comfortable with or has never tried many of the advanced program’s exercises.
Advanced – Trains regularly, is reasonably fit, is looking for a challenge, and can get high reps in body weight exercises.
General Guidelines for Starting a Resistance Training Program:
• Start simple with a full body workout 2-3 times per week, with at least one day of rest between Resistance Training Days.
• Warm up doing any cardio based exercise for 5-10 minutes to raise body temperature and prepare your muscles for Resistance Training.
• Stretch after your warm up. Try dynamic flexibility exercises and / or a foam roller.
• Pick a resistance:
o Beginners - Something that you can do for about 15-20 times, 1 - 3 sets.
o Intermediate - Something that you can do for about 8-15 times, 2 - 4 sets.
o Advanced - Varies depending upon goals, but anywhere from 2-20 reps, 3 - 5 sets.
• Static Stretch your body after Resistance Training to reduce muscle soreness and to decrease your risk of injury.
Resistance training is simply the way to go when you want to get fit and improve your overall quality of life. Couple a resistance training program with a challenging cardiovascular routine and you will be well on your way to achieving all of your fitness goals.
