Strength Training Presented by Brian Siegert Marshalltown Police Department
My Background Started training in college Competed in natural body building competitions Graduated from University of Northern Iowa, May 2000 Certified personal trainer for LifeTime Fitness Schaumburg, IL
Strength Training It is used to develop the strength and size of skeletal muscles. When properly performed it can provide Significant functional benefits Improvement in overall health and well-being
Goals of Strength Training According to the American Sports Institute: The goal of strength training is to gradually and progressively overload the musculoskeletal system so it gets stronger. Regular strength training will Strengthen and tone muscles Increase bone mass
How does it work? Causes damage or tears to the muscle cells Muscle cells are quickly repaired by the body The muscles regenerate and grow stronger
How Much Strength Training is Needed? The American College of Sports Medicine recommends that strength training should be progressive in nature. Beginners should complete 1 set of 8-10 exercises for the major muscle groups (chest, back, shoulders/arms, abs, and legs 8-12 repetitions, two to three times per week
Types of Weights Free Weights Machine Weights
Free Weights Advantages: Variety of exercises for all muscle groups Allows for self-selected movement based on anatomy Help build coordination because it takes skill to move the dumbbell You can recruit more muscles than just the group you are focusing on Disadvantages: Risk for injury from dropped bars or dumbbells An additional person is necessary for spotting purposes Constantly changing weight plates throughout workout Require skill and knowledge
Machine Weights Advantages Simple to use Relatively Safe Do not require a lot of coordination Disadvantage Require a lot of space Each machine is typically limited to working 1 muscle group If your body doesn t match the movement of the machine, injury may occur
Misconceptions Some people avoid strength training because they heard it may increase blood pressure. Systolic pressure increases about 35-50% during exercise and returns quickly to normal upon rest Some people avoid strength training because they fear they will gain more weight. Strength training adds muscle, but is the best way to lose fat Increases calorie use during each training session Increases calorie use for several hours following exercise due to after-burn effect Increases calorie use all day by adding new muscle tissue Every pound of new muscle uses about 35 calories each day just for tissue maintenance
Misconceptions for Women Women should train differently than men. Women that weight train will become big, muscular, and highly defined.
Benefits of Strength Training Builds muscle, strength, and tone Humans lose 5 pounds of muscle every decade after the age of 30 Number of muscle fibers declines with age From age 30-70 you can lose more than 25% of your type 2 muscle fibers (strength fibers) Strength exercises can slow down or reverse aging process by building muscle mass and strength Makes you less prone to low back injuries. Because you become more regular, it helps reduce the risk of colon cancer.
Continued Benefits of Strength Training Shown to build bone to help avoid Osteoporosis, which is a condition of accelerated bone mineral loss. May help lower blood pressure More strength can lead to fewer falls in elderly It can raise metabolic rate, an important factor in maintaining body weight. Strength training is energizing. It improves your muscular endurance. Decreases your risk of developing adult onset Diabetes
Continued Benefits of Strength Training Strength training increases your blood level of HDL Cholesterol (good type) Improves your posture Improves the functioning of your immune system Lowers your resting heart rate which equals a more efficient heart It improves your balance and coordination. It elevates your mood.
Basic Principals Before Beginning a Program Overload Use more resistance than your muscles are used to. Lift enough weight so that you only complete the desired number of reps. You should finish your last rep with difficulty (but still keeping good form). Progression Avoid plateaus by increasing your intensity regularly. Increase the amount of weight you use Change the number of sets or repetitions Change the exercises Change the type of resistance (weekly/monthly)
Specificity Train to your goal Training for strength use higher weight and lower reps Training for weight loss use a variety of rep ranges to target different muscle fibers Rest and Recovery Rest days are just as important as workout days During rest days, muscles grow and change Do not work same muscles two days in a row
Example Exercises Chest Bench press Chest press machine Push-ups Pec deck machine Back One arm rows (lawn mowers) Seated row machine Back extensions Lat pull-downs or pull-ups
Exercise Examples Shoulders Abs Overhead presses Lateral raises Front raises Shoulder shrugs Crunches Reverse Crunches Oblique Twists
Exercise Examples Biceps Bicep curls Hammer curls Concentration curls Triceps Tricep extensions Dips Kick Backs
Exercise Examples Quadriceps Squats Lunges Leg extensions Leg press machines Hamstrings Deadlifts Lunges Leg curl machines
Sequence of Exercises You need at least one exercise for each muscle group If you leave any muscle groups out, it could lead to an imbalance in muscles Start with large muscles then move to smaller muscles
Choosing Reps/Sets Fat Loss 1-3 Sets 10-12 Reps Muscle Gain or Size 3+ Sets 6-8 Reps to fatigue Health/Endurance 1-3 Sets 12-16 reps
How Long to Rest Between Sets Depends upon the goal Higher intensity equals the need for longer rest When lifting to fatigue it takes an average of 2-5 minutes for muscles to rest for the next set Lighter weight equals the need for more reps 30-60 seconds for muscles to rest
American College of Medicine recommends you train each muscle group 2-3 times per week. In order for muscles to repair and grow, you will need about 48 hours of rest between workout sessions. Remember The higher the intensity, the longer rest you will need.
Where to Workout Gym Free weights and machines are available Membership is only purchase necessary Convenience Home Resistance Bands Dumbbells Exercise Ball Good core workout including balance and stability while building strength an endurance Home fitness equipment
How Much Weight to Lift Depends upon how many sets/reps are to be completed General rule Lift enough weight that you can only complete the desired number of reps
Tips Larger muscles (glutes, thighs, chest, and back) can usually handle heavier weight than smaller muscles (shoulders, arms, abs, and calves). You will usually lift more weights on a machine than with a dumbbell. When using machines you are usually using both arms or legs for the exercises When using dumbbells, each limb works independently Beginners should focus on form more than heavy weight It takes several workouts to figure how much weight to use
More Tips Pick up a light weight and do a warm up set of the exercise of your choice Do 10-16 reps On your next set, increase your weight by five or more pounds and perform your goal reps. If you can do more of your desired reps, increase your weight for your third set.
Things to Keep in Mind Before Working Out Always warm up Light cardio or a light weight set Lift and lower weights slowly Do not use momentum to lift weights If you have to swing the weight, you are probably doing too much. Breathe Do not hold your breath Use a full range of motion throughout the movement Stand up straight Good posture Engage abs in every movement
Questions