Strength Training is the use of resistance to muscular contraction that strengthens muscles and joints, increases anaerobic endurance and the size of skeletal muscles. It increases bone density and therefore, helps prevent osteoporosis. Its other benefits include increased flexibility and agility. It is also a fantastic way to get that perfect figure.
However, before embarking on a strength training program it is essential to be familiar with some strength training basics.
Consult your doctor before beginning weight lifting program if you are suffering any illness or injury.
Begin by working all muscle groups on non-consecutive days of a week.
Start the session with a 5-10 minute warm up with some cardio-exercises like walking etc.
Select 1-2 exercises of each muscle group and do 1 or 2 sets of 8-16 reps each.
Give yourself at least a day’s rest between workouts.
In the first week focus on learning the correct technique. Then keep increasing the number of reps in each set up to a maximum of 16. After you reach the magic number 16, start increasing your weights gradually and reduce the number of reps per set to 10-12.
Once you have consistently trained for 6 or more weeks you can move on to more difficult routines.
Muscle groups and sample exercises
Strength training basics’ require that you choose 1-2 exercises per upper body muscle group and 3-4 moves for the lower body.
Bench press, chest press machine, pushups, pec deck machine for strengthening the chest.
Seated row machine, back extensions, lat pulldowns strengthen the back.
Overhead press, lateral raise, front raise strengthen the shoulders.
Bicep curls, hammer curls, concentration curls for biceps.
Tricep extensions, dips, kickbacks for triceps.
Squats, lunges, leg press machines, deadlifts, calf raises for the lower body.
Crunches, reverse crunches, oblique twists, pelvic tilts for the abs.
Choosing Reps, Sets and Weights
If you wish to lose body fat and build muscles then complete 10-12 reps and 1-3 sets with enough weight with 1\2 -1 minute rest between each set.
For muscle gain do 4-8 reps and 3 or more reps with 1-2 minutes of rest between each set.
For increasing muscle endurance complete 12-16 reps and 1-3 sets with 20-30 seconds rest between sets.
