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Resistance Training

Resistance Training May:

  • Reduce blood pressure, reduce cholesterol, and increase bone density.
  • Maintain healthy body weight, decrease body composition, and increase lean muscle mass.
  • Decrease fatigue from daily activities, aid in injury prevention and rehabilitation, improve sport performance.
  • Increase in self-esteem, body awareness, and self-confidence.
Getting Started

First you must decide on your goals. Do you want to increase muscular endurance, muscular size, or muscular strength? That being said, all of these will be affected in some way when lifting weights. But, if you have a specific goal here are some guidelines to follow.

Muscular Endurance
  • Use lighter weights
  • Complete 2-3 sets of 12-15 repetitions
  • Complete a 30-60 second rest period between each set
Muscular Size
  • Use moderate to heavy weight 
  • Complete 2-4 sets of 6-8 repetitions
  • Complete a 60-90 seconds rest period between each set
Muscular Strength
  • Use heavy weight
  • Complete 3-6 sets of 1-6 repetitions
  • Complete a 2-5 minute rest period between each set

Again, these are just guidelines; they can be combined to create a more complex program. Proper rest is a necessity between training sessions. An individual may alternate between muscular strength and muscular endurance to give the body rest every 4-6 weeks. The body needs time to recover and repair! Visit with a fitness professional to receive a more detailed program and suggestions to reach your goals.

Guidance and Suggestions
  • Complete 8-10 movements that incorporate the entire body. Muscle groups should include legs (front and back), chest, back, shoulders, core (abs), biceps, and triceps.
  • If performing a full body routine, complete the multi-joint, large muscle groups (chest, back, legs, shoulders) first, then the single-joint small muscle groups (biceps and triceps). Core (abs) can be integrated into the routine. 
  • Alternate upper and lower body movements to allow for more rest. 
  • Allow 48-72 hours between each training session. This can be determined if you performing a full-body routine or combing muscle groups or a split routine. Example: Monday-Wednesday-Friday, Tuesday-Friday, Monday-Thursday. 
  • Remember, once the body adapts to the current stimuli: you must continually progress and make the program more challenging to see improvements. This can be done simply by changing up the sets, repetitions, rest, and resistance.
  • Here is an example of a full body training program:
    • Leg Press
    • Machine Chest Press
    • Seated Leg Curl
    • Lat Pull Down
    • Bench Crunches
    • Shoulder Press
    • Calf Raise
    • Seated Bicep Curls
    • Tricep Extensions
  • There are multiple training modalities that can be used for resistance training. The suggestions provided would be something to start with; if you start to get bored do not hesitate to seek a fitness professional to modify your program. 
  • Other types of training include: dumbbell training, stability ball training, body weight training, medicine ball training, and tubing training.