The effort is actually worth it!

Benefits of Strength Training

Increase in bone mass: Strong bones increase overall quality of life.  An increase in bone mass decreases the possibility of osteoporosis, and helps prevent injuries that weaker bone structures are more susceptible to.

Increase strength in connective tissue: Connective tissue is the tissue that creates a bond between muscles and bones, and muscles to other muscles.  Increasing the strength of this tissue greatly prevents injury often caused by sudden movements or overextensions.

Increase in muscle strength and muscle mass: The stronger a muscle is the easier daily living is!  Strong muscles reduce the risk of injury and allow weight to be taken off joints and bones.  Also, increased muscular strength and mass improves posture.

Lowers body fat: Strengthening the body's muscles improves muscle productivity.  One of the "jobs" of the muscle is to convert sugars into energy, also known as metabolism.  Stronger muscles result in more efficient metabolism, which lowers body fat!

Principles of Strength Training

• Frequency: 2-3 days per week
• Resistance: Last few repetitions should be challenging, but with proper form
• Repetitions: 8-12 for muscular strength, 12-15 for muscular endurance
• Sets: 1-3 sets per exercise
• Intervals (rest): Roughly 1 minute depending on the intensity
• Progression: Increase challenge when given weight and sets start to feel too easy
• Periodization: Strength programs should be changed up every 3-6 weeks
• Speed: Go SLOW, about 2-4 seconds for each movement.  Going too fast creates momentum
• Movement Range: Exercises should be performed through each muscle's full range of motion
• Muscle Balance: Workout the entire body; upper, lower, left side, right side, front and back.  Major muscles include: legs, chest, back, shoulders, biceps, triceps, abdominals adn low back
• Breathing: Exhale on exertion, inhale on release

There are many ways to put together a strength training program unique to your needs.  Most health and wellness centers offer a free consultation with a trainer who can get you started.

FUN!