Fitness Muscle Training

Muscle training, also referred to as strength or resistance training, develops greater strength and endurance and improves overall fitness, according to MayoClinic.com. Training muscles is not only safe for people of all ages, but is highly recommended as a regular component of a balanced fitness regime. Offering numerous health and aesthetic benefits, resistance training can be accomplished through a number of techniques, therefore making it accessible to those at any level of capability.

How It Works

Muscle training is accomplished when movements are performed using some type of resistance, according to Betsy Nagelsen McCormack, author of "Fit Over 40". The muscles are challenged by the workload. During the next 24 to 48 hours, muscles recover from the work, rebuilding tissue. Over time, muscles grow larger and stronger as a result of repeated rebuilding. More intense workouts produce bigger muscles, as seen in professional body builders; moderate workouts build tone and strength and increase overall fitness.

Types of Muscle Training

Any form of exercise that requires the muscles to work against resistance will develop the muscles. The most commonly known form is weight lifting. Various forms of weights include dumbbells, barbells and weight machines. Muscle training can also be accomplished using resistance bands, which are stretchy straps or loops that provide varying degrees of tension. One end of the band is attached to a stationary object or anchored by your own body weight, while the other is stretched and released to complete repetitions. Finally, body weight is used to train muscles during exercises such as pushups, pull-ups, squats and dips.

Benefits of Muscle Training

MayoClinic.com emphasizes the health benefits that are available through strength training. In addition to making you look terrific, toned muscles increase metabolism, so weight control becomes easier. Regular weight training increases stamina, lessens the risk of injury and may increase mental focus in later life. It improves mood and quality of sleep; builds bone density to decrease your osteoporosis risk; and may help control or prevent the onset of some health problems, including chronic pain, arthritis, high blood sugar and depression.

Frequency and Duration

Your fitness goals partly determine how often you should work out, according to guidelines published by the Department of Kinesiology and Health at Georgia State University. For general health and toning, the university recommends a minimum of two training sessions per week. During each session, perform a combination of exercises that work all major muscle groups, including back, chest, shoulders, arms and legs. Perform at least one set of 8 to 12 repetitions for each exercise, using enough weight to fully tire the muscles by the last rep. The workout should take no more than an hour. Greater results will be attained by doing two or three sets of each exercise and by increasing the resistance.

Special Precautions

If you are new to resistance training, consider booking a few sessions with a certified trainer who can show you the proper technique for each exercise. This will reduce the risk of injury that may occur with improper form. Always consult your physician before beginning a new exercise program, especially if you have been inactive, are overweight or have a chronic health condition, if you are over 45, smoke, or if you have a family history of heart disease.