Benefits of Strength Training

Anyone can benefit from strength training. A well-designed strength-training program can provide the following benefits:

Increased strength of bones, muscles and connective tissues (the tendons and ligaments), this increased strength decreases the risk of injury.

Increased muscle mass—most adults lose about one-half pound of muscle per year after the age of 25, largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest. As muscle mass increases, it will be easier to maintain a healthy body weight.

Enhanced quality of life—as general strength increases, the performance of daily routines (carrying groceries, working in the garden) will be easier to perform.

Many exercises can be combined into a program that works all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. I can help you develop a safe, effective program. One set of 8 to 12 repetitions, working the muscles to the point of fatigue, is usually sufficient.  When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 to 10% to continue making safe progress.

An encouraging aspect of strength training is the fact that you’ll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don’t be discouraged, however, if visible improvements begin to taper off after a few weeks.

It’s only natural that, as your fitness level improves, improvements in strength and appearance will come at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the minimal added benefit may not be worth the extra time and effort (not to mention the added risk of injury).