Strength Training Basics

  • Also known as resistance training and weight training.
  • Includes use of body weight and/or equipment that provides resistance to your bones and muscles – not just free weights!
  • Primarily increases strength, power, endurance, and improves body composition.
  • Reduces risk of osteoporosis, muscle loss, and injury as you age.
  • May help maintain muscle mass during weight loss.
Proper technique is important when performing strength training. Ask an exercise specialist for assistance and/or guidance if you are unsure how to perform a move and/or use a machine.
Frequency
  • 2 or more times a week
Intensity and Time
  • No specific amount of time is recommended.
  • Exercises should be performed to the point where it’s difficult to complete another repetition without assistance.
  • Aim for 2-3 sets of 8-12 repetitions per exercise.
  • Remember that muscle strength is progressive! Increasing the amount of weight and/or the number of days per week that you strength train will lead to strong muscles over time.
Type
  • Lift free weights, use weight machines, and resistance bands.
  • Body weight exercises (some types of yoga, push-ups, and sit-ups).
  • Everyday weight-bearing activities (gardening and carrying groceries).
  • Incorporate all the major muscle groups on 2 or more days/week (legs, hips, back, chest, abs, and shoulders).
Want to learn more? Download Strength Training Basics.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/strength-training/hlv-20049447
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass
https://www.acefitness.org/education-and-resources/lifestyle/blog/3714/strength-training-workout-for-beginners
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html