Quick Guide: Strength Training

What is Strength training?

This refers to the use of weights, bands, even your own body weight to make the muscles of the body contract. This is also known as resistance training or progressive resistance training (PRT).

How often?

According to the American College of Sports Medicine (ACSM), everyone should complete strength training at least 3 times a week, and rest for at least 48 hours between resistance training sessions to allow the muscles to rest and recover.

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What are the health-related benefits of strength training?

- Improves health, functional ability and enhanced quality of life

- It prevents the loss of muscle and bone mass

- Greater muscle mass attainment. The more muscle, the better the body becomes at burning energy and the less likely you are to store energy as fat

- Decreases risk of injury because strength training corrects muscular imbalances

 

Tips from the ACSM:

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- Exercise each major muscle group two or three days each week using a variety of exercises and equipment.

- Very light or light intensity is best for previously sedentary adults starting exercise.

- 2-4 sets of each exercise will help improve strength and power.

- As a general rule of thumb:

o  For each exercise, 8-12 repetitions improve strength and power

10-15 repetitions improve strength in middle-age and older persons starting exercise

15-20 repetitions improve muscular endurance

- Rest for at least 48 hours between resistance training sessions.

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How do our clients train at Active Ability?

No two client’s health needs and physical activity goals are the same and therefore neither is their exercise intervention.

Danielle has Multiple Sclerosis (featured in the previous story), and she does her resistance training 3 times a week ensuring each day she covers the large muscle group of the body.

In relation to her strength training, Danielle says

“I feel the muscles working and that’s how I know I am getting a good workout. After the sessions, my muscles are sore, but then a few days later, I notice the difference. I feel and trust that my muscles are there to support me.”

At Active Ability, we can show you how to exercise in your own home without having the need to access a gym.

 

If you would like to see an Exercise Physiologist to learn how you can best do resistance training, please give us a call today
 

The Active Ability Team xx

 

Kara Staines