Strengthening Your Muscles
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Strengthening Your Muscles

Strength training is an essential part of a complete exercise program. Learn exactly what it entails and how to get started.

Here's Why:

Strength training (also called weight lifting) builds lean muscle mass, which increases your physical strength and your bone mass.

Examples include:

  • Weight lifting, using:
    • Free weights
    • Weight machines
    • Elastic tubing
  • Calisthenics, such as push ups or chin ups

Here's How:

If 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 very low weights and minimal repetitions.
  • Slowly increase weight, never adding more than 10% in a given workout.
  • Do strength-training exercises 2 to 3 times a week. Allow at least one day between each workout for your bones and muscles to rest and restore themselves.
  • Gradually increase the number of repetitions to 2 to 3 sets of 8 to 10 repetitions with a rest period of 30 to 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.

Note: Before starting any type of exercise program, check with your doctor about any possible medical problems you may have that would limit your exercise program.

RESOURCES:

American Council on Exercise
http://www.acefitness.org/

Shape Up America!
http://www.shapeup.org/

CANADIAN RESOURCES:

Canadian Fitness and Lifestyle Research Institute
http://www.cflri.ca/eng/lifestyle/index.php/

Healthy Living Unit
http://www.phac-aspc.gc.ca/pau-uap/fitness/

References:

The American Orthopaedic Society for Sports Medicine website. Available at: http://www.sportsmed.org/tabs/Index.aspx.Accessed September 4, 2008.

Exercise: how to get started. American Academy of Family Physicians website. Available at: http://www.aafp.org/afp/20061215/2095ph.html. Published December 2006. Accessed September 4, 2008.

The Physician and Sportsmedicine website. Available at: http://www.physsportsmed.com/. Accessed September 4, 2008.



Last reviewed May 2008 by John C. Keel, MD

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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