Strength Training - You Can Be Stronger - Leaner - Healthier

Strength training isn't just for guys! It's a form of resistance which requires your muscles to exert against a force such as weights. It's the fastest way to improve muscle strength and endurance.

This isn't just for guys! And it isn't just for building huge muscles.

Muscle mass diminishes with age. If you don't do anything to replace the muscle you're losing, it will increase fat.

You don't need to spend hours each day lifting weights to get the benefits.

Two or three sessions each week at 20 to 30 minutes are sufficient to improve your fitness and stamina.

Use it or Lose it!

Strength Training can preserve and enhance your muscle mass, regardless of your age!

Health Benefits of Strength Training

- Increases your strength up to 60% within 6 months of regular training
- Increases lean muscle mass
- Shapes and strengthens muscles fibers which minimizes the fatty marbling tissue
- Increases range of motion
- Promotes bone density
- Controls body fat
- Reduces risk of injuries
- Increases your self confidence
- Improves contractile properties of muscles
- Increases structural stability
- Increases your basal metabolic rate

Getting Started Tips

- Always warm up before starting.
- Stretch to increase muscle suppleness.
- Start gradually and work your way up.
- Listen to your body, don't drive yourself into physical exertion.
- "No Pain, No Gain" is NOT true. Starting a workout program, your body can get sore, but there should be no pain.
- You don't workout every day. Your muscles need to rest at least a day in between workouts.

Strength Training Techniques

- Good body alignment is important. While standing your feet should be shoulder width apart with your knees slightly bent. Your movements should be slow and controlled.
- Good breathing techniques are essential. Never hold your breath. Inhale at the beginning of the lift and exhale during the release of each weight.
- You can sit or stand while participating in strength training.
- Never use a weight that's too heavy that you cannot lift for 8 repetitions per set.
- Start with a light weight to warm up. Increase the weight somewhat with the second and third sets.
- Do two to three different exercises for each body part to work the muscle in the group effectively.
- A set consists of 8 to 12 repetitions per set.
- Do not work out with weights more than 3 times a week.
- Workout time shouldn't exceed 30 to 40 minutes.