Sunday, December 21, 2014
Are You Getting the Maximum Results From Your Strength Training Program?
I've worked in the health and fitness industry for over 21 years now as a personal trainer. During which I have exalted strength training also called weight lifting, and resistance training as the best way to combat the effects of aging. Scientific research has now proven that strength training is indeed the most beneficial way to maintain your muscle mass, and strength as you age.
Now, I'm beginning to see more people in their 40s and over get off the bikes, and treadmills and start to lift weights. However, most of them are not using the kind of resistance to reap the most benefit from their weight lifting efforts. I see them using very little resistance for countless repetitions of each exercise they perform. To reap the most benefit from your strength training routine you have to use enough resistance to stimulate muscle repair and growth.
A proper strength training routine produces microscopic tears in your muscles and your body responds by repairing your muscles, increasing muscle size, and consequently increasing muscle strength. Using a resistance that you can easily do for more than 10 repetitions does not cause the microscopic tears in your muscles, nor an increase in muscle size and strength.
Scientific research has proven that working out with a resistance between 60 to 100 percent of the maximum weight you can lift for 1 repetition with proper form is the most beneficial in producing gains in muscle strength. In layman's terms, use a resistance for each exercise with which it is difficult to complete 8 to 10 repetitions with proper form if you want to get the best results from your strength training program.
If you want to start strength training I suggest you find a nationally certified health and fitness professional to design a program for you and to show you the proper lifting techniques. It is well worth the time and money to know you are getting the maximum benefit from your exercise program.