Strength Training Basics-

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I want to step back and look at the basics of strength training. Working with weights is an essential part of every workout program. But if you haven't worked with weights much it can be very intimidating. People often comment that they want to start working out but have no idea where to begin.

First lets look at why we should strength train-

1. Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. (This is due to a decrease in metabolism). "But strength training can help you preserve and enhance your muscle mass — at any age."

2. Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

3. Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

4. Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.

5. Boost your stamina. As you grow stronger, you won't fatigue as easily.

6. Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.

7. Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia.

8. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.


There are a lot of ways to approach a strength training routine. I will give you the basic guidelines, plus a simple plan to follow.

If exercise is fairly new for you start out doing 1-2 sets of 15 reps. You want to choose a weight that makes your muscles tired by the last rep without compromising form. Rest about 2 minutes inbetween sets. **

If you have been exercising regularly for a few months you can do 2-3 sets of 15 reps. Again be sure to choose a weight that is challenging yet allows you to maintain proper form.

You would do this routine 2-3 times a week making sure to leave a day of rest inbetween workouts.

We all have those "trouble areas" that we want to change, but when you strength train you need to make sure to work all muscle groups in your body. You should start by working the biggest muscle groups (legs, chest and back) and finish with the smaller ones (arms and abs).

A good routine to follow would be-

Legs- Squats

Chest- Chest Press or Flys

Back- One Arm Back Row (just use a dumbbell in place of the kettlebell)



Triceps- Extensions



Biceps- Curls

Legs- Lunges or Ham Curls




Shoulders- Shoulder Presses and Push-ups (Do presses first and then go right into the push-ups) (Girls, lifting weights will not bulk you up like the lady in this video unless you are training like crazy and with really heavy weights)

Abs- Ball Crunches and Plank


I will provide some other weight training options in future posts.

**To be more time efficient and to make your workout harder you can do one set of each exercise without rest in between each one and then repeat the exercises 1 or 2 times.