At any age, regular strength training builds up more than just muscles; it builds a healthier body. The benefits of building and preserving muscle result in better body composition, faster metabolism and a stronger immune system that will increase bone density and fight off disease and illness. The crucial part of strength training is working in movements that involve the whole body. Different strength training exercises can be done with free weights, weight-stack machines and body-weight resistance such as squat thrusts, push-ups and sit-ups.
Lift Weights Every Other Day
The key to weight training, regardless whether you use free weights or weight-stack machines, is to be short and intense. "The goal of lifting weights is to stimulate your muscles enough so that they'll re-grow bigger and stronger but not to overstress them to the point of breakdown," said John Basedow in his book "Fitness Made Simple."
Lifting weights every other day gives your muscles a chance to rebuild tissue. Regular strength training stresses your muscles and produces some degree of tissue microtrauma, according to the book "Strength Training Past 50." "Tissue microtrauma is the temporary weakening of muscle cells that stimulates tissue-building processes and strength development," defined by authors Wayne L. Westcott and Thomas R. Baechle. They suggest two or three strength-training sessions a week.
Perform One Exercise for Each Major Muscle Group
To ensure that your workouts will result in symmetrical muscular development, do at least one exercise for each major muscle group per session. The major muscle groups include the chest, shoulders, back, arms, midsection and legs. To strengthen the lower back, a problem area for many, Westcott and Baechle recommend using the lower back extension, if you're using the machines. Perform body-weight trunk extensions if you're exercising with free weights.
Select exercises for opposing muscle groups. Most strength-training programs feature bench presses for upper-body development. The bench press will strengthen the chest, front shoulder and triceps. However, Westcott and Baechle advise that you give equal attention to the opposing muscles. If you do not exercise the upper back, rear shoulder and biceps, you could develop a strength imbalance that will lead to a propensity for joint injuries.
Vary the Set Rep Scheme
Michael Roussell of bodybuilding.com suggests keeping your training fresh. "Many people get stuck in the pattern of training each body part once a week out of fear of overtraining," he said.
As muscles become stronger in response to training, it is important to increase your weight loads. For each exercise, Basedow recommends three sets of eight to 12 reps. When performing two or more sets of the same exercise, allow your muscles to recover for one or two minutes between sets.
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