SO YOU WANT TO STRENGTH TRAIN... NOW WHAT?
Weight Lifting For Beginners: How to Strength Train, Strength Training Guidelines, The Benefits of Strength Training & How to Structure Your Best Strength Training Program
From the The Now What? Fitness SeriesTM
by Linda Burke, CPT
SMASHWORDS EDITION
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PUBLISHED BY:
Linda Burke on Smashwords
Copyright 2011 Linda Burke and Straightforward Fitness, L.L.C. All Rights Reserved.
Smashwords Edition License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
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DISCLAIMER
This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.
The opinions and statements made in this book are that of the author and are based on her own experience. They are not intended to prejudice any party. The author or publisher does not accept any liability or responsibility for any injury or damage that may have been caused through the use of any material in this book. The information in this book is meant as an aid to your health and wellbeing. Always check with your doctor before beginning this or any exercise, nutrition, or supplement program.
This publication is intended for informational use only. Linda Burke, CPT and http://www.StraightforwardFitness.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.
So You Want To Strength Train...Now What? is a part of The Now What? Fitness SeriesTM and is owned by Linda Burke, CPT. All rights to the series and the trade mark is the property of Linda Burke, CPT.
Visit the
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Five Stars! "Loved
this book! It's laid out in a very concise and easy to
read/understand format that contains wonderful information. Linda
raises the bar on facilitating great training. She is very
professional with great knowledge of strength training and more.
Enjoyed reading this book and can't wait to read her others. I
strongly recommend others to read this book. For the low cost it
loaded with information you need to understand what strength training
is all about. A five star for sure! "
Five Stars! "Great
book, goes through strength training at home or at a gym. Defines
reps and sets and talks about frequency of workouts. Gives exercises
and example schedules to follow."
More
reviews on this series!
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Table of Contents
Chapter 1 - What Is Strength Training and Why Is It Necessary?
ACSM Strength Training Guidelines
To Join a Gym or Work Out at Home...That is the Question
Chapter 2 - Sets and Reps Explained
Chapter 3 - How to Structure Your Workout
How to Know What Exercises to Do
Chapter 4 - Eating Before and After Workouts, Plus a Word on Supplementation
Chapter 5 - Sample Strength Training Workouts
Chapter 6 - Integrating Flexibility into your Fitness Routine
Basic Stretches and Their Descriptions
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As a fitness professional with over 27 years of experience in the fitness industry, it has come to my attention that most people really don't understand what they need to do to be healthy. I blame this in large part on commercialism and the media as it bombards people with misinformation in attempts to sell products that claim to be a magic pill, potion, contraption, solution, shortcut, or quick fix to fitness.
Hey, guess what? There is no such thing. And frankly, I think the public is getting sick and tired of being lied to and swindled. If you are one of those people, then I have some good news for you. I decided to write a series of books that explain as succinctly as possible what to do once you've decided on a particular fitness objective. The Now What? Fitness Series is intended to break down the subject of fitness into terms anyone can understand.
The purpose of this book is to explain in a bite sized, easy to digest format the necessary components of an effective strength training program; one that will yield real results in the lives of those who are willing to take the time to learn what they need to do and why. No quick fixes here, just the facts. It's not rocket science and my intent is to simplify a very convoluted subject and give you the "straightforward" facts minus the hype, fluff, and filler. All you have to do is check out The Now What? Fitness Series titles and choose the one that best suits your needs. Or you may read them all. That's the beauty of it. They are succinct so that you don't have to invest hours and hours in reading. However, rest assured they are jam-packed full of vital information. Each book covers a separate, albeit essential, step on the path to achieving improved health and fitness. In fact, without much of this info, you could waste a lot of time and even risk injury with ineffective and dangerous methods. Worse yet, you may get discouraged like so many people do who aren't armed with the proper knowledge and quit. I do not want this to happen to you. You should treat your commitment to fitness like your life depends on it, because it does. Never quit!
Whether you are a novice or just interested in finally getting the true facts on fitness, I suggest you read these and in this order:
So You Want to Get Fit...Now What?
So You Want to Do Cardio...Now What?
So You Want to Strength Train...Now What?
So You Want to Eat Right...Now What?
If you have decided to join a gym, then by all means you need to read So You Joined a Gym...Now What?
If you've decided you want to work out at home, read So You Want to Work Out at Home...Now What?
All of the above fitness books are available at http://www.smashwords.com/profile/view/lindaburke
It is my desire to help you realize that it doesn't have to be complicated and that taking responsibility for your own health and wellbeing is your birthright and your duty. Your life will improve exponentially if you do this, I promise. Your doctor and hospital bills will diminish, and the quality of your life will soar.
I wish you the best of luck. Please do not hesitate to go to the NOW WHAT? Facebook page to contact me, leave comments, or interact with other readers of The Now What? Fitness Series. You may also contact me at NowWhatFitness.com .
Again, thank you so much for your patronage and your trust.
From my heart to your health,
Linda Burke, CPT
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Chapter 1 - WHAT IS STRENGTH TRAINING & WHY IS IT NECESSARY?
Ask most people what it takes to achieve their ideal body and optimal health, and they would likely tell you that you must exercise regularly and eat sensibly. However, I am here to tell you that is only part of the story. Many people think that as long as you are doing some type of regular cardiovascular exercise and trying to watch what you eat that you are doing all you need to do. I would challenge you to look closely at these people, and I would bet that most of them are NOT at their ideal body composition (the body's relative amount of fat to fat-free mass) and nowhere near optimal health.
Now, with that said, I want to give these peeps their props for doing what they do. After all, in today's world anyone who is doing regular cardio and trying to improve their eating habits is way ahead of most folks who, unfortunately, are doing little to nothing about their health besides watching it fail and then expecting a pill or procedure to fix them. However, my point is that these healthy-eating, cardio doers are leaving out a very important piece of the fitness puzzle and, consequently, they are making it much harder than it needs to be. Without this key ingredient, your recipe for improved health and fitness will be incomplete and your longevity and quality of life will suffer, especially as you age. You simply cannot be totally fit without it, no matter what age or gender.
What's the key ingredient, you ask? It's STRENGTH TRAINING. It's the one and only magic bullet if there ever was one! Strength training (also called resistance training) is the specific method of training used to improve the following two components of fitness.
1. Muscular Strength - The amount of force that a muscle can produce in a single, maximal effort. Example: Performing one dumbbell shoulder press using the heaviest weight you can possibly lift.
2. Muscular Endurance - The amount of force that a muscle can produce repeatedly against resistance, i.e., performing a set of 12 repetitions of a dumbbell shoulder press; or to hold a fixed or static contraction, which is also known as an isometric contraction, i.e., holding the dumbbells over the head for a period of time.
WHY IS IT SO IMPORTANT?
• Did you know that our resting metabolism decreases two to five percent every decade or half a percent a year after the age of 25?
• Plus, every year after the age of 25, the average American gains one pound of body weight, yet loses one-third to one-half pound of muscle?
• However, one pound of muscle burns about two to three times more calories a day than fat.
• The more toned and conditioned muscle a body has, the higher the metabolism and the more calories are burned even at rest.
This is why I believe that performing a safe and effective strength/resistance training routine on a regular basis is the closest thing to the FOUNTAIN OF YOUTH in existence.
Improvement in muscular strength and endurance is accomplished through a resistance training (strength training) regimen that adheres to the fundamental principles of exercise and may be done by using resistance bands, strength training exercise machines, free weights, cables, body weight, etc.
DON'T LEAVE OUT AN ESSENTIAL INGREDIENT! Building a healthy body requires some type of resistance training, along with a cardio routine and proper nutrition. One without the other is like trying to follow a recipe without all the required ingredients. If it's not part of your present fitness routine, it should be! What are you waiting for? It has never been easier to begin a resistance training program no matter what your fitness level.
Why do we need to strength train? I think the answer is crystal clear: to look, feel, and be the fittest and healthiest that we possibly can now and especially as we age. No health and fitness regimen is complete without strength training.
Remember, before beginning this or any other fitness regimen you should consult your physician. Please be sure and read the following guidelines, benefits, and risks before beginning strength training.
Like I said, you'll need to do regular cardio also. For in-depth information on cardio training and how to actually construct the cardio training segment of your workout, please read "So You Want to Do Cardio...Now What?"
THINK ABOUT THIS
Just in case you need more reasons to support why you should strength train: Studies have shown that people in their 60's and 70's who strength train regularly actually have muscles that perform and look as well as people in their 20's and 30's. I told you it was like the Fountain of Youth. Along with your physical appearance and fitness improvements, studies also show that regular strength training will boost self-esteem and self-confidence. It helps fight depression and greatly impacts quality of life helping to relieve arthritis, many chronic conditions, restoration of balance and strengthening of bones in aging individuals (which means less falling), a healthier heart, sleep improvement, and glucose control. What more reason do you need? Now, grab a dumbbell (and I don't mean your significant other) and get busy!
My purpose for this book is to clarify for the average person how to live a healthier life. I, therefore, will leave the power lifters and bodybuilders to their own devices and keep our focus on "straightforward" fitness for the general public. Therefore, the guidelines below are geared towards strength training for general fitness purposes for the average adult. The rules may vary here and there for specific clientele, i.e., higher rep range of 15 with lighter weight for elderly or arthritic individuals or more rest between sets, etc.
The American College of Sports Medicine (ACSM) Strength Training Guidelines. (This is my very simplified version.)
1. Perform a minimum of 8 to 10 exercises that train the major muscle groups.
2. Workouts should not be too long (longer than one hour are associated with higher dropout rates).
3. Never train the same muscle group 2 days in a row.
4. Strength train at least twice a week.
5. Always use slow and controlled form. Never allow momentum to rob you of your efforts. Always use proper technique moving your joints through their full range of motion.
6. Work large muscle groups, i.e., chest, back, and shoulders before small ones, i.e., biceps and triceps.
7. When using strength training machines, do not let the weight stack touch on the machines between reps.
8. Choose a weight that makes 8-12 repetitions a challenge. The last two reps need to be very difficult to perform but still doable in good form. If you cannot pull out at least 8, it is too heavy, and if you can pull out more than 12, it is too light.
9. Breathe naturally. If you find yourself holding your breath, exhale on exertion.
10. Do at least 1-2 sets of each exercise, resting 30-60 seconds between sets, using this time to stretch.
11. Don't forget to stretch the muscle group that was just worked between sets.
12. Do core (abs and lower back) exercises at least 2 or 3 times per week, working up to as many as 25 repetitions for abs per set, with very slow and controlled form.
THE TOP TEN STRENGTH TRAINING BENEFITS
1. Increased metabolic rate - Resistance training increases the body's metabolic rate, causing the body to burn more calories throughout the day. (Hence, promoting more efficient weight loss in conjunction with cardio workouts.)
2. Increasing and Restoring Bone Density - Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone density and prevent osteoporosis.
3. Increased Lean Muscle Mass and Muscle Strength, Power, and Endurance - Everyone can benefit from being stronger. We can work harder, we can play more, we can work out longer, and we can be more alive.
4. Injury Prevention - A wide variety of sports-related or life-related injuries can be prevented by strengthening muscles and joints.
5. Improved Balance, Flexibility, Mobility and Stability - Stronger and more resilient muscles improve our balance, which means more comfortable living and fewer falls or accidents.
6. Decreased Risk of Coronary Disease - Participation in a consistent strength training program has a wide variety of affiliated health benefits including decreasing cholesterol and lowering your blood pressure.
7. Enhanced Rehabilitation and Recovery - One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger your muscles, the quicker the healing process.
8. Enhanced Performance in Sports or Exercise - No matter what your favorite sport or physical activity, with the proper strength training program, your performance can unquestionably be improved, and in some cases dramatically so.
9. Aging Gracefully - There is no more important reason for making strength training a consistent part of your life than to ensure you age gracefully. Physical activity keeps us alive and vibrant. Resistance training ensures we are strong enough to participate in aerobic activities, outdoor recreation, and sports. Strong seniors fall down less. If they do fall down, their stronger bodies are more resilient, are injured less by the fall and are able to heal more quickly after an injury.
10. Feeling Better and Looking Better - As painful as resistance training can sometimes feel, there is nothing more satisfying than the feeling after a good solid workout. Stronger muscles and joints can have a dramatic impact on posture, and leaner toned muscles tend to make everyone feel better about their appearance. This all leads to improved self-esteem and increased self-confidence.
TO JOIN A GYM OR WORK OUT AT HOME, THAT IS THE QUESTION...
Now that you've decided to start strength training, there are a couple of other decisions that you'll need to make. For instance, are you going to work out at home or join a gym? Are you the kind of person who'll be motivated by working out amongst others, or will you be intimidated?
The thing to remember is that everyone is in the gym trying to accomplish the same thing: to get in better shape, right? It's not a beauty contest, it's a workout facility. Especially today, there is every shape and size at the gym...every fitness level and body type. Gone are the days when only Barbie dolls and Arnold types populate the gyms. So, try to relax and understand that nobody is going to stare at you. Nobody will care as long as you obey some basic gym etiquette rules that I will tell you about later.