Strengthening Your Muscles
Strength training is an essential part of a complete exercise program. Learn exactly what it is and how to get started.
The Benefits of Strength TrainingStrength training (also called weight lifting) builds lean muscle mass, which increases your physical strength and your bone density. It is especially beneficial as people age, because it may reduce the signs and symptoms of:
- Weight lifting, using:
- Free weights
- Weight machines
- Elastic tubing
- Body weight exercises, such as push ups or chin ups
How to Get StartedIf you have not lifted weights before, make an appointment with a certified athletic trainer to help you develop a safe strength-training program. You can find a trainer at a local gym or through a referral from your doctor or a friend. Tips for getting started:
- Begin each exercise with light weights and minimal repetitions.
- Slowly increase weight, never adding more than 10% in a given workout.
- Do strength-training exercises 2 or more days per week. Allow at least one day between each workout for your bones and muscles to rest.
- Gradually increase the number of repetitions to 2-3 sets of 8-10 repetitions with a rest period of 60 seconds between sets.
- Although stiffness the day after exercise is normal, if you are in pain, you did too much. Decrease the intensity or the duration of your exercise next time.
American Council on Exercise