Without a specific goal in mind, you may not be getting the most out of your workout routine Show
In addition to getting at least 30 minutes of aerobic activity most days of the week, the American Heart Association recommends doing full-body resistance training two to three days per week to strengthen muscles, bones and connective tissue. Resistance training also lowers risk of injury and increases metabolism, which makes it easier to maintain a healthy weight. Certified strength and conditioning specialist Joshua Laudig, NSCA-CPT, fitness coordinator at the Texas A&M Coastal Bend Health Education Center and Texas A&M Healthy South Texas, says it’s not enough to just lift weights or do some pushups a few days a week to meet the recommendations above. “Always have a goal in mind when setting up your workout plan,” Laudig said. “With resistance training, there are essentially three different outcomes you can aim for: muscular strength, endurance and hypertrophy (or increase in size). Ideally, your exercise program will target all three.” Be consistentWhen it comes to exercise, consistency is key. “The most important thing is to stay consistent over time,” Laudig said. “Keeping a routine and staying consistent with your workouts goes a long way in helping you create healthy habits. Over time, exercise will become part of your normal routine.” If you’re doing fewer than four resistance training sessions per week, Laudig recommends focusing on full-body training. This allows you to work every muscle group during one session, while still giving your body time to recover between workouts. To maximize your resistance training sessions, do them before cardio, or do cardio on a separate day to avoid over-fatiguing your muscles and sacrificing good form. Choose the right weightFor each of the repetition ranges below, choose a weight that makes the last rep difficult, but not impossible. “If you can easily get all 15 reps, you can most likely increase the weight. But if you’re struggling and reaching muscular fatigue, you may need to lighten the load,” Laudig said. “You want to ‘leave one in the tank,’ as we say. Meaning, you could accomplish just one extra rep at the end.” Improve strengthTo improve strength, focus on big movements that engage multiple joints and muscle groups to overcome the resistance. Some examples of multi-joint exercises are squats, lunges, hip hinges, pushups, rows and shoulder press. Choose eight to 10 different exercises and perform three to five sets of one to five repetitions of each. “Training for strength is exactly how it sounds: You’re trying to lift as much weight at once as you (safely) can, so aim for high weight and low reps,” Laudig said. Go longerMuscular endurance is how long you can move weight around. In this range, you’re aiming for more reps, so your load should be lighter. Movements that increase endurance include multi-joint movements as well as isolated, or single-joint, movements. “Single-joint movements target the ‘pretty’ muscles—like biceps, shoulders and ‘six-pack’ abs—so we call this ‘accessory’ work,” Laudig said. “Do accessory work after multi-joint movements.” Examples of single-joint movements include bicep curls, shoulder raises, triceps extensions and abdominal work. These exercises engage just one muscle at a time. For endurance, complete two to four sets of 10 to 15 repetitions. Get biggerIncrease in muscle size is called hypertrophy. As you put repeated stress on your muscles in just the right amount, the body adapts by building larger, stronger muscles to overcome the bigger load. To achieve hypertrophy, choose the same movements you would do for endurance, but decrease the number of reps slightly to accommodate a heavier weight. Do three to four sets of eight to 12 repetitions. Now put it all togetherAlthough focusing on a certain rep range will help you reach specific outcomes, Laudig says it’s always important to spend time in each of these phases to achieve a better overall fitness level. Switching from endurance to hypertrophy to strength training will help build overall fitness while also giving your body the benefit of different stimuli. Changing up your focus for a few weeks at a time will give your body a new stimulus to overcome while also keeping you engaged and making progress toward your goals. Media contact: Dee Dee Grays, , 979.436.0611 Lindsey HendrixProgram Assistant How Strength Training Helps Your HealthBesides the well-touted (and frequently Instagrammed) benefit of adding tone and definition to your muscles, how does strength training help? Here are just a few of the many ways: 1. Strength Training Makes You Stronger and FitterThis benefit is the obvious one, but it shouldn’t be overlooked. “Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis,” Pire says — especially as we get older and naturally start to lose muscle. Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. According to the Encyclopedia of Behavioral Medicine, there are two types of resistance training:
2. Strength Training Protects Bone Health and Muscle MassAt around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per decade thanks to aging, notes Harvard Health Publishing. According to a study published in October 2017 in the Journal of Bone and Mineral Research, just 30 minutes twice a week of high intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects. Likewise, the HHS physical activity guidelines note that, for everyone, muscle strengthening activities help preserve or increase muscle mass, strength, and power, which are essential for bone, joint, and muscle health as we age. 3. Strength Training Helps Your Body Burn Calories EfficientlyAll exercise helps boost your metabolism (the rate your resting body burns calories throughout the day). With both aerobic activity and strength training, your body continues to burn calories after strength training as it returns to its more restful state (in terms of energy exerted). It’s a process called "excess post-exercise oxygen consumption,” according to the American Council on Exercise. But when you do strength, weight, or resistance training, your body demands more energy based on how much energy you’re exerting (meaning the tougher you’re working, the more energy is demanded). So you can amplify this effect depending on the amount of energy you put into the workout. That means more calories burned during the workout, and more calories burned after the workout, too, while your body is recovering to a resting state. 4. Strength Training Helps Keep the Weight off for GoodBecause strength training boosts excess post-exercise oxygen consumption, it can also help exercisers boost weight loss more than if you were to just do aerobic exercise alone, Pire says. “[Resistance or strengthening exercise] keeps your metabolism active after exercising, much longer than after an aerobic workout.” That’s because lean tissue in general is more active tissue. “If you have more muscle mass, you’ll burn more calories — even in your sleep, than if you didn’t have that extra lean body mass,” he adds. A study published in the journal Obesity in November 2017 found that, compared with dieters who didn’t exercise and those who did only aerobic exercise, dieters who did strength training exercises four times a week for 18 months lost the most fat (about 18 pounds, compared with 10 pounds for nonexercisers and 16 pounds for aerobic exercisers). You may even be able to further reduce body fat specifically when strength training is combined with reducing calories through diet. People who followed a combined full-body resistance training and diet over the course of four months reduced their fat mass while improving lean muscle mass better than either resistance training or dieting alone, concluded a small study published in January 2018 in the International Journal of Sport Nutrition and Exercise Metabolism. 5. Strength Training Helps You Develop Better Body MechanicsStrength training also benefits your balance, coordination, and posture, according to past research. One review, published in Aging Clinical and Experimental Research in November 2017, concluded that doing at least one resistance training session per week — performed alone or in a program with multiple different types of workouts — produced up to a 37 percent increase in muscle strength, a 7.5 percent increase in muscle mass, and a 58 percent increase in functional capacity (linked to risk of falls) in frail, elderly adults. “Balance is dependent on the strength of the muscles that keep you on your feet,” Pire notes. “The stronger those muscles, the better your balance.” 6. Strength Training Can Help With Chronic Disease ManagementStudies have documented that strength training can also help ease symptoms in people with many chronic conditions, including neuromuscular disorders, HIV, chronic obstructive pulmonary disease, and some cancers, among others. For the more than 30 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control, according to the Centers for Disease Control and Prevention and a study published in June 2017 in Diabetes Therapy. And research published in 2019 in Frontiers in Psychology suggested regular resistance training can also help prevent chronic mobility problems, heart disease, type 2 diabetes, and cancer. 7. Strength Training Boosts Energy Levels and Improves Your MoodStrength training has been found to be a legitimate treatment option (or add-on treatment) to quell symptoms of depression, according to a meta-analysis of 33 clinical trials published in JAMA Psychiatry in June 2018. “All exercise boosts mood because it increases endorphins,” Pire says. But for strength training, additional research that’s looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain, he adds. And there's evidence strength training may help you sleep better, too, according to a study published in the January–February 2019 issue of Brazilian Journal of Psychology. And we all know a better night’s sleep can go a long way in keeping mood up. 8. Strength Training Has Cardiovascular Health BenefitsAlong with aerobic exercise, muscle-strengthening activities helps improve blood pressure and reduce risk of hypertension and heart disease, according to HHS. RELATED: Strength Training Found to Lower Heart Disease and Diabetes Risk, Independent of How Much Cardio You Do How do you improve muscular strength?You should try to do 2 sessions or more of muscle strengthening exercises a week.. lifting weights.. working with resistance bands.. heavy gardening, such as digging and shovelling.. climbing stairs.. hill walking.. cycling.. dance.. push-ups, sit-ups and squats.. How is muscular strength best developed?Muscular strength is best developed by using heavier weights/resistance (that require maximum or near maximum tension development) with few repetitions, and muscular endurance is best developed by using lighter weights with a great number of repetitions (American College of Sports Medicine, 2009).
What is the best way to build individual muscle strength and muscle size?What is the best way to build individual muscle strength and muscle size? Use heavy resistance with few repetitions for multiple sets.
What are 5 benefits of developing muscular strength?5 Benefits of Strength Training. Benefit #1: Maintaining Muscle Tissue.. Benefit #2: Increased Strength.. Benefit #3: Improved Bone Health.. Benefit #4: Controlled Body Fat.. Benefit #5: Decreased Risk of Injury.. |
When developing a strength-training program, if you want to increase muscular strength, you need
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