Strength Training 101

Strength training is a very important component of a healthy exercise program, so what are the best training methods to use for a healthy life with strength training.  Here are few basic guidelines:


Use the FITT acronym to help remember the key components of strengthening training program.

Frequency: Research shows that 2 x / week is the best frequency for a strength training program for general health. But 1 x / week is better then none.

Intensity:

• Typically do 8-15 repetitions per exercise, unless training for specific purpose.
• Maintaining good form/posture throughout the exercise.
• Go through a full range of motion throughout exercise.
• Last few repetitions should be challenging but don't lose your good form.
• Breathe out on exertion, do not hold your breath.
• Speed should match normal daily activity (higher speed may increases injury risk).
• Perform 1-2 sets of each exercise.
• Sport specific or high intensity training may require varied sets.

Type: There are lots of types of strength training exercises from body resistance, free weights, elastic bands, machine weights and others. Multi-joint exercises, an exercise that requires you to use more than one joint as you move the resistance, are typically better. You should have exercises that balance pushing and pulling motions along with balance of arm, leg and trunk/core muscle exercises.

Time:

• Only needs to take 10-30 minutes.
• During this time you should perform 8-10 exercises including all major muscle groups: legs, arms, trunk/core.
• Rest period between exercises:
• Short (30-90 seconds) Fitness Range
• Long (3-5 minutes) Strength Enhancement Range