Coach Danelle Ballangee

Strength Training

Benefits of Strength Training:

  1. Improve strength
  2. Improve posture
  3. Increase flexibility
  4. Increase metabolic rate, burn more calories
  5. Increase lean body mass and decrease body fat percentage
  6. Prevent injuries
  7. Increase bone density
  8. Look good

Principals of Weight Training:

  1. Overload Principal: increase resistance and repetitions to achieve results
  2. Muscle Balance: Strengthen all muscle groups equally
  3. Gradually progress to prevent injury and ensure continued training effects
  4. Repetition- to get best results and learn proper form, repetition is necessary
  5. Consistency-commit to a regular schedule
  6. Individualism- set realistic goals based on your time, body type, age and capabilities
  7. Knowledge- learn proper form and how to build a program for best results
  8. Enjoy it!

Fundamentals of a Strength Training Program:

  1. Precede all weight training with a warm up
  2. Begin a contraction from a stretch position.
  3. Perform movements slowly and deliberately.
  4. Apply the overload principle
  5. Maintain muscular balance by exercising both the agonist and antagonist muscles.
  6. Balance weight training with aerobic training so as to not overstress the body.
  7. Allow time for the muscle to recover, or heal and become stronger.
  8. Begin with general body development program, the progress to specific exercises to meet your specific strength needs.
  9. Observe proper breathing procedures to assist in stabilizing the trunk. Inhale as the lift is being executed, and exhale at the end of the lift.
  10. Perform several different exercises for each muscle group.
  11. Apply isotonic, isometric, and plyometric exercises to your program.
  12. Vary your program to produce both muscular strength and muscular endurance.


Beginning a Weight Training Program:

  1. Do one exercise per muscle group
  2. Do 10-12 repetitions of each exercise
  3. Do 2 or 3 sets of each exercise

Muscle Groups and Sample Exercises:

  1. Chest: bench press, dumbbell bench press, fly, or chest press machine
  2. Back: reverse flies, lat pull downs, seated row, pull-over torso
  3. Shoulders: overhead press, lateral raises, straight arm raises
  4. Biceps: curls- with bar or dumbbells
  5. Triceps: dips or “kick backs”, triceps push downs, overhead triceps raises
  6. Legs and gluts: squats, lunges, leg lifts, calf raises, quad extensions, hamstring curls, leg press, abduction and adduction
  7. Abdominals: sit ups and crunches, rotary torso, leg raises
  8. Low back: “superman’s”, back extensions

Once you get the hang of it, it shouldn’t take more than 20 or 30 min. Try to do this routine 2 or 3 times per week for great results!

→ Danelle Ballengee "Coach Nellie" - 577 Cliffview Dr. Moab, UT 84532 - 970-389-4838 -