Strength training is not just for power lifters and body builders! Studies show people of all ages benefit from strength training. The many benefits include decreased rates of injuries, an increase in the strength of the bones, muscles and connective tissues, and an increase in muscle mass, which speeds up the body's metabolism. A healthy metabolism means controlled body weight. Once you begin a weight training routine, you will find that everyday activities become naturally less strenuous - walking up stairs, lifting heavy objects and carrying the groceries, to name a few. Some of the outward benefits include more muscle definition and improved posture and physique - who wouldn't want that!

How do I establish a strength-training program?

A Balanced Strength Plan: When developing a strength-training plan, remember to keep a balanced focus. Include under worked muscle groups in your plan, and work complementary and opposing muscle groups in succession. For example, if the triceps are worked in one exercise, work the biceps in the next exercise. If the quadriceps are worked, also work the hamstrings. Don't work the same muscle group every day. The program needs to be balanced between muscle groups and the muscles need to have resting time.

Repetitions and Sets: Generally, two sets of 8-12 repetitions are effective for developing both muscular strength and endurance. A repetition is a single movement and a set is a series of movements, or a series of repetitions. It is important to focus on controlling the movement, avoiding the tendency to use momentum to assist in the execution of the exercise. Lifting at a rate of one to two seconds for every contraction and extension, and utilizing the full range of motion is important as well. When lifting 12 repetitions at a specific weight becomes easier, it is time to increase the amount of weight that is being lifted.

Breathe: As in all types of exercise, remember to breathe while lifting. Exhale on the exertion or work phase of the lift, and inhale on the recovery phase.

A certified personal trainer can prepare a balanced strength-training workout for you or there are many books and DVDs on the topic. It is important to get the permission of your doctor before you begin a new exercise regimen. Strength training can provide benefits throughout your lifetime and help you maintain an active lifestyle.

Katie Graves
Group Exercise Director, Mel Korum YMCA