Understanding Strength Training

Benefits of strength training 

Exercise or physical activity—strength training included—can help you feel better and live longer. It can help protect you against many conditions, including cancer, depression, diabetes, osteoporosis, and heart disease. It can help you stay at a healthy weight or lose weight. It can also ease the symptoms of health problems such as arthritis.

Strength training builds muscle. That’s vital as you grow older because you slowly lose muscle mass. As a result, daily activities like carrying a bag of groceries can become hard to do. Strength training can make such tasks easier. It can also keep your bones strong. Plus, it can boost your balance. 

Always talk with your healthcare provider before starting any physical activity or strength training.

Tips for strength training

• Talk with your healthcare provider first before starting any new physical activity. That’s especially true if you have a chronic health problem such as heart disease or if you haven’t exercised for a long time. They can help you pick activities that are best for you.

• Do strength training at least 2 times a week. Skip a day between sessions to give your muscles time to recover. Or change the major muscle groups on back-to-back days. Those are your legs, hips, back, chest, stomach, shoulders, and arms.

• Build up your strength over time. That will help you prevent an injury. Start with a weight that challenges you but that isn’t too heavy for you to lift 8 times (repetitions) in a row.

• Control your movements. Lift and lower weights slowly. Don’t jerk.

• Remember to breathe. Breathe out as you lift and breathe in as you relax.

• Stop if you feel any pain. It’s normal to feel some soreness a day or two after exercising.

• See a personal trainer if you haven’t exercised before or have been inactive for a long period of time. A trainer can teach you correct form, keep you motivated, and help you prevent injury.