Muscles in Motion

Strength Training Basics for Healthy Adults

• Strength training is an important component of a balanced fitness program.  A well designed strength training program can provide the following benefits:  Increased strength of bones and muscles; increased muscle mass; and a greater quality of life.
• Frequency
  • 2-3 days per week or every other day.
• Intensity
  • Use a weight that produces momentary muscle failure within 8-12 repetitions.
• Workouts should not be too long.
  • Programs longer than one hour are associated with higher drop out rates.
• Adhere closely to the specific exercise techniques.
• Perform exercises through a full range of motion or maximum range of motion that does not cause pain or discomfort.
• Perform exercises in a controlled manner.
  • Lift weight on a three count, pause, and return on a three count.
• Maintain a normal breathing pattern.
  • Ideally, exhale on lift and inhale on return.
• Design/use a workout card or chart.
  • This will allow you to keep track of your workouts and progress.
  • Also helps with sticking to your workout and motivation.
• If possible, exercise with a training partner.
  • A partner can provide feedback, assistance, and motivation.