Benefits of Strength Training:
- Improve strength
- Improve posture
- Increase flexibility
- Increase metabolic rate, burn more calories
- Increase lean body mass and decrease body fat percentage
- Prevent injuries
- Increase bone density
- Look good
Principals of Weight Training:
- Overload Principal: increase resistance and repetitions to achieve results
- Muscle Balance: Strengthen all muscle groups equally
- Gradually progress to prevent injury and ensure continued training effects
- Repetition- to get best results and learn proper form, repetition is necessary
- Consistency-commit to a regular schedule
- Individualism- set realistic goals based on your time, body type, age and capabilities
- Knowledge- learn proper form and how to build a program for best results
- Enjoy it!
Fundamentals of a Strength Training Program:
- Precede all weight training with a warm up
- Begin a contraction from a stretch position.
- Perform movements slowly and deliberately.
- Apply the overload principle
- Maintain muscular balance by exercising both the agonist and antagonist muscles.
- Balance weight training with aerobic training so as to not overstress the body.
- Allow time for the muscle to recover, or heal and become stronger.
- Begin with general body development program, the progress to specific exercises to meet your specific strength needs.
- 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.
- Perform several different exercises for each muscle group.
- Apply isotonic, isometric, and plyometric exercises to your program.
- Vary your program to produce both muscular strength and muscular endurance.
Beginning a Weight Training Program:
- Do one exercise per muscle group
- Do 10-12 repetitions of each exercise
- Do 2 or 3 sets of each exercise
Muscle Groups and Sample Exercises:
- Chest: bench press, dumbbell bench press, fly, or chest press machine
- Back: reverse flies, lat pull downs, seated row, pull-over torso
- Shoulders: overhead press, lateral raises, straight arm raises
- Biceps: curls- with bar or dumbbells
- Triceps: dips or “kick backs”, triceps push downs, overhead triceps raises
- Legs and gluts: squats, lunges, leg lifts, calf raises, quad extensions, hamstring curls, leg press, abduction and adduction
- Abdominals: sit ups and crunches, rotary torso, leg raises
- 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
Professional Endurance Athlete
→ 577 Cliffview Dr. Moab, UT 84532