Benefits of Strength Training

The benefits of strength training are many. Elements such as increased muscle size and tone, increased muscle, tendon, bone and ligament strength, as well as increased physical performance, improved metabolic efficiency and decreased risk of injury.

The psychological benefits i.e. increased self esteem, energy and improved mood are also added and documented benefits.

Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of muscles.

There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. Note that terms “strength training” and “resistance training” are often used interchangeably.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, improved cardiac function and elevated good cholesterol.

Generally, training methods use the technique of progressively increasing the force output of the muscle through incremental increases of weight, elastic tension or other resistance, and uses a variety of exercises and types of equipment to target specific muscle groups.

Strength training is primarily an anaerobic activity, although some have adapted it to provide the benefits of aerobic exercise through circuit training.

Strength training is not the same as body-building, weight-lifting, power-lifting, which some would argue are sports rather than forms of exercise. Strength training, however, is often part of their training regimen.

Strength training tips

• Perform 10 varieties of exercises per session that train the major muscle groups.
• Perform one set of 10 to 12 repetitions initially. Add more sets once you become stronger, best not to overdo it.
• Pay close attention to the specific exercise techniques.
• Perform exercises slowly and in a controlled manner, moving through a full range of motion to obtain maximum benefit.
• Maintain a normal breathing pattern, exhaling on exertion.
• Perform your exercises on a comfortable mat or surface.
• Put on some good music while exercising. This can help to keep you motivated.
• Try having a friend or partner check your body positions. This will ensure you are doing the exercises correctly.
• None of the exercises should hurt you if they do, then discontinue that particular exercise.
• When in doubt consult your doctor to see if these exercises are suitable for you.