Getting Strong

Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.

So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life:

• Improves your ability to do everyday activities: The stronger your      muscles, the easier it is to lift items out of the car, get a package off      of the top shelf, push or pull objects where you want them…..the list goes      on and on!
• Improves your balance and stability: The stronger and more      resilient your muscles, your balance becomes sturdier. This will help keep      you safe in your daily activities and decreases the risk of falls or      accidents.
• Builds muscle strength: Adults lose between      five and seven pounds of muscle every decade after age 20. Strength      training will help prevent this muscle loss, and rebuild what you may have      lost.
• Decreases your risk of osteoporosis: Inactivity and aging      can cause a decrease in bone density, leading to brittleness. Studies have      shown that consistent strength training can increase bone density and      prevent osteoporosis.
• Reduces blood pressure: Strength training can      be beneficial for the prevention and treatment of high blood pressure by      strengthening the heart-- allowing it to beat more efficiently.
• Increases calorie burn: Strength training      increases the body's metabolic rate, causing the body to burn more      calories throughout the day. This aids significantly in long term weight      management.
• Reduces lower back pain: Research has shown that      strength training can increase low back strength and alleviate low back      pain.

Time spent on strength training can literally help you feel younger each day. Here are some principles I follow when developing training guidelines for a beginner:

• Start by training 2 days/week, building up to 3      days/week for more of a challenge. Make sure you have at least one day of      rest in between each session.
• Start with 2-3 exercises each for lower body and upper      body and 1-2 core exercises (abs, lower back).
• Start with one set of each exercise (10-12 repetitions-      slow and steady), using light hand weights, resistance bands or your own      body weight. As you progress, you can work up to 2 and then 3 sets.
• As you add additional sets, rest 30 seconds to a minute      in between each one.
• Never hold your breath during the exercises. Always      exhale when exerting force (on the hard part of the movement).
• Always warm up before and stretch  after each      session.
• Pay attention to proper form and technique, as they are      very important for injury prevention and producing results.
• When selecting a weight, it should be heavy enough that      you feel the muscle working and the difficulty increasing as you get to      the 15th repetition. The weight should be light enough that you can do      10-12 repetitions without pain or breaking proper form.
• Strength training should never be painful! If you      experience pain, stop the exercise immediately.

Just remember to consult your doctor before starting any exercise program. It also may be worth it to schedule an appointment with a trainer to receive training tips that may be specific to your body for the best results.

No matter what your age, you have a lot to gain from regular strength training.  It is one of the most important things you can do to ensure your independence for many years to come.

Health and happiness,

Kriss