[Disclaimer:
Consult your doctor before starting any new exercise.]
Strength training is defined as the use of resistance
to induce muscular contraction to build endurance and strength.
Fitness objective will be typically based on
increasing endurance or increasing strength, which is dictated by the sports or
activities you are involved in.
Strength training is defined as the use of resistance
to induce muscular contraction to build endurance and strength.
A good strength training plan requires three steps:
1. Fitness
objectives
2.
Choosing the exercises
3.
Monitoring your progress
For example, if you are a long-distance runner,
your fitness objective will be to increase endurance. Conversely, if you are a
body-builder your fitness objective will be to increase strength.
Endurance is defined by your ability to perform muscular
action for a prolonged period of time.
Strength is defined by your ability to perform
muscular action against force.
Once you have decided on your fitness objective, the
next step is choosing the right exercises.
Choosing the
exercises
The exercises you choose should aim at a full body
workout with a focus on specific areas. For example, I run and therefore try to
focus on exercises for my lower body that build endurance.
You could also want to focus on a part of your body
purely for aesthetics. For example, a lot of men focus on their upper body
because they want a physique that looks visibly muscular.
So what does a strength training exercise look like?
Let’s use the example of a bicep curl using a dumbbell as resistance. The
weight of the dumbbell would depend on your fitness level, start with a weight
that lets you ensure good form i.e. performing the exercise correctly.
If you are aiming for strength, do 8 -12 repetitions
thrice or in 3 sets.
An exercise focused on endurance will involve more
repetitions done in fewer sets and lighter weights versus an exercise focused
on strength will involve fewer repetitions done in more sets and heavier
weights.
Monitoring your
progress
Once you have a plan in place, ensure you monitor your
progress as follows:
Always keep good form otherwise all that time
exercising is useless – consult a personal trainer if you are not sure.
Challenge the muscle by periodically increasing the
weight as you become stronger.
Listen to your body – you know best how your body
feels when you feel good. If you are exercising and feel something is wrong -
stop, see your doctor or take a break.
