What you need to know before starting a Strength Training Program Strength Training Benefits Increases Performance – you will find improvements in strength, endurance and power, thus increasing your chances for success in any given event. Improves Metabolism – at rest, muscle burns more calories than fat, thus by increasing your lean body mass, you increase your resting metabolic rate (making it easier to shed pounds). Increases Bone Mass – weight training increases the size and strength of your bones, which plays a role in the prevention of bone loss and osteoporosis. Increases Joint Stability – increases thickness of joint cartilage, giving a protective effect on joints. Increases Digestive System Efficiency – muscle contractions speed transit time, which may reduce incidence of colon cancer Reduces Risk of Injury – by strengthening tendons and ligaments Enhances Physique – strength training adds mass (for men…don’t worry women, you won’t get bigger) and definition. Strength Training Definitions 1 RM: 1 Repetition Max is the maximum amount of weight you can lift 1 time Repetitions: number of times the exercise is performed Sets: a given number of continuous repetitions Recovery: the amount of time you rest between sets (1-2 min) Frequency: the number of days per week you should work each muscle group (2-3 days/wk) Intensity: % of a 1 RM lifted (75-85%) or the last 2-3 reps of a set being very difficult to lift. Overload Principle: in order for your muscles to improve, they must be exposed to a load to which they are not accustomed to (if you lift the same amount of weight over and over – you won’t see any improvement). Here is a general guideline for the amount of sets and reps to do according to your specific goal with strength training: Tone & SizeBasic StrengthStrength + Power Repetitions8-124-62-3 Sets1-33-53-5 Recovery1-2 min2 min2+min Frequency2-3 days3-5 days3-5 days Intensity60-80%75-85%85-95% Strength Training Tips Warm up before starting a light set on the muscle group you will be working. BREATHE properly by exhaling during muscle contraction and inhaling on the eccentric (or letting out) motion. Keep mouth and airway open while lifting weights. Perform large muscle mass exercises first. Keep lifting movement controlled and constant. Lifting with a partner is safer than alone. Re-rack weights when finished lifting.