Strength Training Guidelines and Recommendations
Strength Training Guidelines
The following are Strength Training Guidelines and Recommendations that will assist you in your resistance training, and keep you safe. Remember to always check with your physician before engaging in any exercise program.
- Strength training is another form of exercise that works the body in a different way than cardio
- With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones, and connective tissues
- Strength training is just as important for weight loss as cardio
- By lifting weights, you build lean muscle tissue which raises metabolism and reduces body fat as long as you’re also watching your calorie intake
- Perform a minimum of 8-10 exercises that train the major muscle groups (legs, chest, back, shoulders, biceps, triceps, abdominals). Workouts should not be too long
- Choose more compound, or multi-joint exercises which involve more muscle groups (squats, dead lifts, bench press, etc.)
- Perform one set of 8-15 repetitions to the point of fatigue. More advanced exercisers can do 2-3 sets
- Perform exercises at least 2 days per week on non-consecutive days
- Perform each exercise in a controlled manner, through its full range of motion, and use proper form
- Maintain a normal breathing pattern: Inhale on the eccentric (negative) portion of the repetition and Exhale on the concentric (positive) portion of the repetition. Do not hold your breath.
- If possible, exercise with a training partner. Partners can provide feedback, assistance, and motivation
I hope that these Strength Training Guidelines and Recommendations help you in your quest to become a better steward of the body that God has entrusted you with. Fit for Faith Christian Fitness Ministry is Building a Stronger Body of Believers.