How to ... Strength Train

by Heather Long | More from this Blogger

09 Jan 2007 01:30 PM

So we've been talking about strength training and that will naturally lead into a discussion on how to strength train. First and foremost, as with any new fitness program that you want to start, you should pay a call on your physician and get a physical. You also want to make sure there are no underlying causes or reasons that you shouldn't be lifting weights and if there are any areas where you should have a care with your weight lifting.

Start Slowly & Lightly

If you have never weight lifted before - you want to start slowly and you want to start off with lighter weights. For example, when I began my weight-training program - I used five-pound hand weights to do bicep curls, hammer presses and triceps lifts. These are all exercises that work the upper arm and five pounds was more than enough to create muscle fatigue. I was definitely sore the next day, but gradually over time - that five-pound workout did exactly what I needed it to do - it strengthened the muscles and toned them up nicely.

Occasionally I do lifts with 10 pounds, but I don't need to use more than that and since my strength workout is more about maintenance and basic strength, I'm not looking at building muscle mass. Note: Be aware of delayed onset muscle soreness that can cause you to actually feel more pain or soreness in the worked out muscle as much as two to three days after the initial workout. This pain lessens over time as the muscle becomes more acclimated to the regular and routine workout.

I can give you plenty of advice here, but I need to track down some photos on correct form to give you the illustration on proper technique. In the meanwhile, work with a personal trainer or other expert on correcting your form as you begin your strength training. This will definitely lessen your chance for injury and more. If you attend a Curves for Women or other fitness club, they have weight training machines that help you correctly isolate and work the specific muscle groups.

The machines are also designed to enforce the use of correct form from working out your upper arms to doing chest flies to doing hamstring pulls and squats. The machines will not let you perform them incorrectly - but if you are not familiar with how a machine works, talk to the employees and trainers there on the floor in order to get assistance on any particular machine. Most fitness clubs offer their members a tour of the equipment when you sign up and they will walk you through how to use them

If you are going to use free weights then you definitely need to get some expert advice and a couple of sessions with a personal trainer or fitness coach can walk you through the correct technique with regard to weight lifting and strength training. Using free weights often requires a spotter - this person is someone who prevents the weight from falling on you or helping you to prevent an injury. It's very easy to get trapped if you are chest pressing a heavy weight and you are much better off safe than sorry.

Fitness Tip: When strength training, you want at least 48 hours between one weight training session and the next in order for your body to repair itself correctly and prevent long term stress injuries. The best fitness programs employ strength training 3 times a week, usually performed every other day.

The Benefits of Strength Training

Finally, as you are getting more interested in strength training, keep in mind the benefits of strength training:

• You will increase your strength and endurance for specific sports activities and for life in general
• Improves your ability to focus and concentrate, leading to greater success in the workplace and elsewhere
• Improves your weight loss efforts by trimming back excess fat and burning calories more efficiently
• Helps reduce your chances of injury, both in the short term and the long term
• Promotes better health and strengthens your immune system

Do you employ a regular strength program in your fitness training?

Related Articles:

Let's Talk About Our Muscles - Upper Body

Let's Talk About Our Muscles - Lower Body

Weight Training Leads to Longer Term Results

10 Reasons You Should Strength Train

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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