Strength training is the perfect way to gain lean muscle, lower body fat percentage and allow you to get stronger. Lifting weights has immense health benefits including increasing bone density, increasing your metabolism and helping you complete daily activities easier. Strength training with machines or with free weights both have benefits, so choose what you are comfortable with or do both. The American College of Sports Medicine recommends completing eight to 10 strength training exercises twice a week on nonconsecutive days.
Warm-Up
Prior to strength training, warm up for at least five minutes. Your warm-up can consist of any cardiovascular activity that will get your heart rate higher. Examples include walking or using a recumbent bike, elliptical trainer or stair stepper. Loosening up your muscles to prevent injury is the key to a good warm-up.
Upper Body
One or two days per week strength train your upper body by focusing on the major muscle groups in your chest, shoulders, back and arms. Exercises include bicep curls, triceps extensions, chest fly, shoulder press and the lat pull down. Select a weight that allows you to perform two to three sets of eight to 12 repetitions while resting 30 seconds between sets. Your muscles should feel fatigued when you finish your last repetition; if not increase the weight by five to 10 percent until the optimal weight is reached.
Core
Muscles in your abdominals and lower back make up your core. A 30 minute work-out one to two times per week can help keep these muscles that help with balance and posture strong. An abdominal crunch or oblique side dips can strengthen your core. If you choose to use a weight, opt for a weight that is challenging for your muscles but allows you to complete two to three sets of eight to 12 repetitions.
Lower Body
Training your buttocks, hips and legs one or two days per week will target all the major muscle groups in your lower body. Choose a weight that you can comfortably complete eight to 12 repetitions with for two to three sets, while resting 30 seconds between sets. Exercises include leg press, leg extension, leg curl, squats, lunges and calf raises.
Stretching
Strength training causes your muscles to contract and flex. After completing your strength training routine, you need to stretch the muscles you just worked out. According to MayoClinic.com, stretching increases flexibility, improves range of motion of your joints, improves circulation and relieves stress. Stretching also helps prevent injury and helps relieve soreness and stiffness. Hold each stretch for 20 seconds, and spend about five to 10 minutes stretching.
References
- MayoClinic.com: Focus on Flexibility
- American College of Sports Medicine: Basic Recommendations
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant, et al.; 2010
- "ACE Personal Trainer Manual The Ultimate Resource for Fitness Professionals; 3rd Edition"; edited by Cedric X. Bryant, et al. ; 2003
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