Strength Training Basics - Rules to Follow

by Heather Long | More from this Blogger

10 Jan 2007 06:01 AM

We've talked about strength training this week and explored what you need to know and more. It's important to reflect on those articles as we begin to build our strength-training program for the New Year. Come this spring, I'll be launching our Spring Forward to Action Challenge once more and for those of you who weren't here for the Challenge last Spring, it's a 30 Day Fitness Kick Start that is designed to help you get up and get moving. Since strength training is a vital part of the Spring Forward to Action Challenge, I want you to have all the material you can at your fingertips.

Just Getting Started?

The basics are the basics for a reason. If you are just getting started, it's important to focus on the basics because they can be modified easily to increase the challenge later on, once you've built up your initial strength and endurance.

So remember, you'll want to devote about 20 minutes a day, 3 days a week, with a day off in between each session. You should always include time for a warm up and a cool down. You should also not work more than 2 or 3 muscle groups per session. For myself, I break the sessions up into upper body, lower body and core.

The Basics

When it comes to strength training, here are the basics to focus on:

• When you're first getting started, don't load up on the weights, focus on the most basic in resistance training exercises such as pull-ups, pushups and sit ups
• When you've developed the basic routine, add some weights and focus on key exercises like squats, lunges, bicep curls and more; keep the weights light
• Always warm up for at least 7 to 8 minutes prior to your weight training session, be sure to include stretches particular on the muscles you are planning to work out
• Basic weight training sessions should be no shorter than 20 minutes and no longer than 40 minutes
• In the beginning focus on higher reps rather than higher weight, i.e. a set of 15 bicep curls with 5 pound weights rather than 5 bicep curls with 15 pound weights
• Be sure you are familiar with the correct form and technique for the workouts that you are doing, if you aren't sure what's the correct form, find out - this helps prevent injury
• Allow for at least 5 to 10 minutes of cool down after your work out, be sure to stretch the muscles you worked out - it's also worth mentioning that you should stretch before going to bed in order to prevent stiffness when you go to sleep
• Muscle soreness is to be expected in the days following your workout, stretching on your off days can help with the soreness as well as help you maintain your flexibility
• Always, always start off slowly and focus on your form more than how many you can do or how much weight you can lift

It's important to recognize that regular activity is an important part of your overall health and physical fitness. Strength training will help you to achieve goals from losing weight to gaining more mental focus and clarity. Over the next few weeks, you will see notes at the bottom of blogs listing what exercises I am doing that day in order to begin building up to our Spring Forward to Action Challenge. The basic training information will look like the following:

Basic Training: 3 sets of 15 crunches, 1 set of bicycle crunches and lower back lifts using the balance ball for support

Will you join me in working out?

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.

View Full Profile | More from this Blogger