Strength Training 101

The benefits of cardiovascular training have been well documented. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness program.


You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide many benefits.



•Increased strength of bones, muscles, and connective tissue (the tendons and ligaments), decreasing the risk of injury.

•Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.

•Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.

The Core Curriculum

Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe techniques before beginning a strength-training program.

Staying Motivated

An encouraging aspect of strength training is that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level advances, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Vary Your Program

Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.

The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program

American Council on Exercise (ACE)

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