Strengthening Your Muscles
En Español (Spanish Version)
Strength training is an essential part of a complete exercise program. Learn exactly what it entails and how to get started.
Strength training (also called weight lifting) builds lean muscle mass, which increases your physical strength and your bone mass.
Examples include:
-
Weight lifting, using:
- Free weights
- Weight machines
- Elastic tubing
- Calisthenics, such as push ups or chin ups
If you have not lifted weights before, make an appointment with a certified athletic trainer to help you develop a safe strength-training program. You can find a trainer at a local gym or through a referral from your doctor or a friend.
Tips for getting started:
- Begin each exercise with very low weights and minimal repetitions.
- Slowly increase weight, never adding more than 10% in a given workout.
- Do strength-training exercises 2 to 3 times a week. Allow at least one day between each workout for your bones and muscles to rest and restore themselves.
- Gradually increase the number of repetitions to 2 to 3 sets of 8 to 10 repetitions with a rest period of 30 to 60 seconds between sets.
- Although stiffness the day after exercise is normal, if you are in pain, you did too much. Decrease the intensity or the duration of your exercise next time.
Note: Before starting any type of exercise program,
check with your doctor about any possible medical problems you may have that would limit your exercise program.
American Council on Exercise
American College of Sports Medicine
American Council on Exercise
Last Reviewed May 2010