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<h1>What you need to know before starting a Strength Training Program</h1>

<h2>Strength Training Benefits</h2>
<ul>	
	<li>Increases Performance – you will find improvements in strength, endurance and power, thus increasing your chances for success in any given event.</li>
	<li>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).</li>
	<li>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. </li>
	<li>Increases Joint Stability – increases thickness of joint cartilage, giving a protective effect on joints.</li>
	<li>Increases Digestive System Efficiency – muscle contractions speed transit time, which may reduce incidence of colon cancer</li>
	<li>Reduces Risk of Injury – by strengthening tendons and ligaments</li>
	<li>Enhances Physique – strength training adds mass (for men…don’t worry women, you won’t get bigger) and definition.</li>
</ul>
<h2>Strength Training Definitions</h2>
<ul>
	<li>1 RM: 1 Repetition Max is the maximum amount of weight you can lift 1 time</li>
	<li>Repetitions: number of times the exercise is performed</li>
	<li>Sets: a given number of continuous repetitions</li>
	<li>Recovery: the amount of time you rest between sets (1-2 min)</li>
	<li>Frequency: the number of days per week you should work each muscle group
      (2-3 days/wk)</li>
	<li>Intensity: % of  a 1 RM lifted (75-85%) or the last 2-3 reps of a set being very difficult to lift.</li>
	<li>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). </li>
</ul>
<h3>Here is a general guideline for the amount of sets and reps to do according to your specific goal with strength training:</h3>

<table>
	<tr>
	<td></td><td><u>Tone & Size</u></td><td><u>Basic Strength</u></td><td><u>Strength + Power</u></td></tr>
	<tr>
	<td>Repetitions</td><td align="center">8-12</td><td align="center">4-6</td><td align="center">2-3</td></tr>
	<tr>
	<td>Sets</td><td align="center">1-3</td><td align="center">3-5</td><td align="center">3-5</td></tr>
	<tr>
	<td>Recovery</td><td align="center">1-2 min</td><td align="center">2 min</td><td align="center">2+min</td></tr>
	<tr>
	<td>Frequency</td><td align="center">2-3 days</td><td align="center">3-5 days</td><td align="center">3-5 days</td></tr>
	<tr>
	<td>Intensity</td><td align="center">60-80%</td><td align="center">75-85%</td><td align="center">85-95%</td>

</table>

<h2>Strength Training Tips</h2>
<ul>
	<li>Warm up before starting a light set on the muscle group you will be working.</li>
	<li>BREATHE properly by exhaling during muscle contraction and inhaling on the eccentric (or letting out) motion.</li>
	<li>Keep mouth and airway open while lifting weights.</li>
	<li>Perform large muscle mass exercises first.</li>
	<li>Keep lifting movement controlled and constant.</li>
	<li>Lifting with a partner is safer than alone.</li>
	<li>Re-rack weights when finished lifting. </li>
</ul>

