Introduction to Strength Training/Weight lifting

Before you Hahhhhhhh…... Weight-lifting/Strength Training is NOT = BODY BUILDING Weight-lifting/Strength Training is NOT = BODY BUILDING

Strength is Health Muscular strength is another aspect of HEALTH Muscular strength is another aspect of HEALTH Types of Strength Types of Strength  Absolute Strength  Power  Muscular Endurance  Lean Body Mass (Ration of Fat to Muscle)

What is Strength Training? exercise Weight lifting or strength training is the lifting of heavy weights and/or resistance in a prescribed manner as an exercise

Advantages of Strength Training Lose weight (the more muscle mass you have, the more calories you will burn!) Become stronger Re-shape your body/Improve muscle tone Improve your muscle mass/tone (Improve Lean Body Mass) Improve self-esteem

Myth #1 “Weight-lifting gonna make us BIGGER” “Weight-lifting gonna make us BIGGER”  Body builders make up an extremely small percentage of the population.  That is how they make their living. They spend hours per day working out in the gym  Some of them use performance-enhancing drugs to build and maintain those huge physiques.

The Truth is… It will make you more toned and leaner (muscles are more compact/dense; takes up ‘less space’ than fat) Even for guys, weight-lifting alone is unlikely to increase bulk (have to train like a real bodybuilder in order to ‘be big’

Case Study A friend and you sits on the sofa watching TV. You personally strength-train 3 times a week, but your friend doesn't. After watching TV for an hour, which of you will have burned more calories?

Myth #2… “Muscle weighs more than fat” “Muscle weighs more than fat”

The Truth is … Muscle doesn't weigh more than fat They weigh exactly the same It's just more compact and denser It actually takes up ‘less space’

“Repetitions (reps)”: “Repetitions (reps)”: How many times the exercise is done without a rest “Sets”: “Sets”: The number of times you complete a group of repetitions “Resistance”: “Resistance”: The weight you are lifting “Repetition maximum (RM)”: “Repetition maximum (RM)”: The maximum number of times you can lift a given resistance “Recovery”: “Recovery”: The time taken between each set Strength Training Terminology

FAQs on Strength- training How many days a week should I work out? How many sets and repetitions of each exercise should I do?

Main Points of a Strength Training Program 2 ~ 3 days per week The optimal strength training routine should be performed 2 ~ 3 days per week 2 ~ 3 sets You should start out by doing 2 ~ 3 sets for each exercise 8 ~ 12 reps Lift a weight that will fatigue your muscles in 8 ~ 12 reps

Main Points of a Strength Training Program Always use proper form: Always use proper form: slow, controlled movements without jerking the weight or using momentum  Should take about 2 ~ 3 sec to lift the weight & 3 ~ 4 sec to lower it Any medical conditions that will prevent you from safely participating in a strength training exercise