Strength Training Benefits, Guidelines and Exercises Strength Training Benefits are Numerous

Increased Caloric Expenditure
Each pound of lean body mass burns approximately 50 calories per day. Since one strength training benefit is increased lean body mass, this also increases daily caloric expenditure. This raises the metabolism and accelerates weight loss. Additionally, strength training allows a properly nourished body to preserve or increase muscle mass while fat is lost. This is advantageous since muscle loss is associated with dieting.

Strength Training Increases Bone Mineral Density
By increasing bone density, strength training helps protect against fractures and osteoporosis.

Prevention and Rehabilitation
Proper strength training combined with flexibility training strengthens the muscles as well as the supporting structures around the joint. This reduces the likelihood of injury.

Improve Activities of Daily Living
By increasing strength through proper strength training, individuals are more efficient when performing everyday tasks, such as carrying groceries and gardening.

Improved Sports Performance
Another strength training benefit is the enhancement of an athlete’s fundamental abilities, such as balance, power, coordination, speed and strength.

Reduction in the Symptoms of Chronic Diseases
The symptoms of certain diseases and chronic conditions, such as diabetes, arthritis and lower-back pain, are lessened with properly designed strength training.

Strength Training Guidelines

Choose a mode of strength training that is comfortable throughout the full pain-free range of motion. Perform a minimum of 8-10 separate exercises that train the major muscles. Generally do not exercise for more than 1 hour. Perform one set of each exercise to the point of volitional failure with good form. The typical strength training guideline for repetition is 8 to 15 at a moderate speed (3 sec. up, 3 sec. down). Exercise each muscle group 2 to 3 nonconsecutive days per week. If possible, perform a different exercise for each muscle group every 2 to 3 sessions. Allow enough time between exercises to keep correct form. Maintain a normal breathing pattern; breath-holding can induce excessive increases in blood pressure. Exercise with a personal trainer who can provide feedback, motivation and assistance. Strength Training Exercises There are many strength training exercises for each muscle group. Which ones you choose is perhaps less important than making sure that no muscle group is neglected. As a simple reference, make sure that you include some type of the following: Shoulders- Pushing overhead with arms (shoulder press) Back- Rowing or pulling-down from overhead (chin-up) Chest- Pushing forward with arms (push-up) Upper Legs- Pushing with legs (leg press) For most individuals, it’s not absolutely required to include a sit-up/”crunch” or separate arm exercises, since all of these muscles assist in the primary movements mentioned above. It should also be noted that spot reduction is a myth. For example, sit-ups will not get rid of abdominal fat and tricep extensions will not get rid of fat on the back of the arms. Return from Strength Training Benefits to Scottsdale Fitness Training Home