A Basic Overview of Strength Training
Benefits of Strength Training
- Prevents bone loss
- Reduces chance of injuries
- Maintains strength needs for daily life
- Raises resting metabolism
- Improves self-image
- Boosts energy levels
Developing a Comprehensive Strength Program
Choose a wide variety of exercises that work all parts of the body, including at least one exercise
for every muscle group. It is important not to focus on one area. Strengthening only certain
muscles causes strength imbalances and can lead to injuries.
Repetitions: This is the number of times you lift the weight in each exercise. Perform 6 to 8 for
strength and power, 8 to 12 for toning and 15 to 25 for endurance.
Sets: Are groups of repetitions. Perform 1 to 3 sets of each exercise. Start with one and work up
as you become more conditioned.
Frequency: Strength training should be done 4 – 5 times per week to gain strength and 2 to 3
time per week to maintain strength.
Weight: Choose the heaviest weight you can lift for your desired number of repetitions.
Rest: Take 30 to 40 seconds rest between sets. You should take at least 48 hours between
sessions that work the same muscle groups (more is not necessarily better).
Order: Work from the largest muscle groups (Core Lifts)(ex. Chest, Back, Quadriceps) to the
smallest (Auxiliary, biceps, triceps, calves).
Training Guidelines
 Always include a warm-up to start and a cool down or stretching to end
 You MUST push yourself to get stronger. If you are not struggling by the last few
repetitions, try a heavier weight.
 Vary your routine – do different exercises, vary your intensity, try a different order. The
body gets used to a routine very quickly and you improvement will taper off.
 Always rest at least 48 hours before lifting the same muscle group again. It is the repair
process that muscle goes through that increases strength and that takes time.
Safety Tips
 Pay attention to form. You get more out of doing an exercise correctly with less weight
than lifting more weight incorrectly, which also increase your chance of injury.
 Breathe! NEVER hold your breath when lifting weights.
 Use a spotter – it allows you to push yourself harder and you won’t drop a weight on
yourself.
 Lift in a slow controlled manner.
 Most importantly, stop if it hurts!
Name: ___________________
Basics of Weight Training
Directions: Put your answers in the blanks provided: Use the above reading as an aid to
answering the questions below.
1. List 3 benefits of weight training
_____________________,
_______________________, ________________________
2. Briefly explain how each of these terms relates to weight training based on the
information you have read.
A. Repetitions:_________________________________________________________________
B. Sets: ______________________________________________________________________
C. Frequency: _________________________________________________________________
D. Weight: ___________________________________________________________________
E. Rest (Between daily workouts):_________________________________________________
F. Order: ____________________________________________________________________
4. What are 2 training guideline?
A. ________________________________________________________________________
___________________________________________________________________________
B. ________________________________________________________________________
___________________________________________________________________________
3. What are 2 safety tips?
A. ________________________________________________________________________
___________________________________________________________________________
B. ________________________________________________________________________
__________________________________________________________________________