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Strengthening Your Muscles by Laurie LaRusso, MS, ELS

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

The Benefits of Strength Training

Strength 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 reduces the signs and symptoms of:

Arthritis
Diabetes
Osteoporosis
Obesity
Back pain
Depression

Examples of strength training include:

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

How to Get Started

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 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 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 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:

American College of Sports Medicine http://www.acsm.org/
American Council on Exercise http://www.acefitness.org/

References:

2008 Physical Activity Guidelines for Americans. United States Department of Health and Human Services website. Available at: http://www.health.gov/PAGuidelines/pdf/paguide.pdf. Accessed May 12, 2012.
The American Orthopaedic Society for Sports Medicine website. Available at: http://www.sportsmed.org/ .Accessed May 12, 2012.
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 May 12, 2012.
Growing stronger: strength training for older adults. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/physicalactivity/growingstronger/index.html. Accessed May 12, 2012.

Last reviewed May 2012 by Brian Randall, MD

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