e-Book

 

The strength training content is your on-line "how to" manual. Everything you need to know about strength training and exactly how to achieve the results you desire, is taught in this manual.

The strength training content is 37 page long and can be viewed on your computer or printed out. All the examples in this content are linked to demonstrations that will enhance your understanding.

Below is a list of all the very important topics we'll discuss throughout the strength training content. Members receive full access to the strength training content (and all of the WF website). In addition, sample topics are provided FREE for non-members. Please refer to the chart below.

In the strength training component, you will find information on:

• The benefits of strength training 
• Strength training for older women
• Strength training for Adolescent women
• Strength training for Pregnant women
• Strength Training for Postpartum women
• Weight - lifting Terms 
• Ways to stay motivated 
• Your body type and what results you can expect 
• The importance of concentrating during your workout 
• The best ways to measure progress 
• How to best combine cardiovascular exercise, flexibility training, and good nutrition into your strength training program 
• The factors that affect strength 
• What to expect if you discontinue your strength-training program 
• The disadvantages and dangers of steroids 
• Safety precautions and basic gym safety 
• Pain, soreness and injury 
• Differences among types of strength-training equipment 
• Principles and guidelines for : 
  • Warming up, cooling down, and stretching 
  • The importance of blood supply to your muscles and common mistakes that hinder the process 
  • How to select the best exercises for a safe and effective program 
  • The proper lifting speed for maximum effectiveness 
  • The importance of proper form/technique and how to achieve it 
  • How to be sure you're exercising through the full range of motion 
  • The best exercise sequence for maximum effectiveness 
  • How to calculate the number of sets and repetitions and the amount of weight you should use to reach your goals 
  • The importance of progressive resistance 
  • How to avoid over-training 
  • How to develop a program that is right for you 
• How to overcome plateaus through intermediate training techniques that alleviate boredom and produce new results 
• Advanced (intense) training techniques that overcome plateaus, prevent boredom, and produce new results.

 

 

 

 

Introduction
 

Women pursue fitness for a myriad of reasons. According to WF, true physical fitness encompasses a three-tiered equation, including strength development, cardiovascular training and flexibility. An integral part of the fitness equation is strength training. Women are becoming increasingly aware of the fact that lifting weights provides them with a sleek, toned look instead of the muscle-bound physic of a body builder. Women, by nature, do not develop large muscles. This is because we do not produce enough male hormone, testosterone, to develop that type of musculature.
 

Weight bearing exercise builds sturdier bones. This is of particular importance to women who may be prone to osteoporosis due to decreasing estrogen levels during menopause or a genetic predisposition.
 

Similarly maintaining a healthy diet and exercise program during pregnancy can help a woman also maintain her self-esteem. Regaining muscle tone and losing weight after childbirth is also easier for those women who stayed active throughout their pregnancy. Unless a woman is experiencing complications with the progression of her pregnancy it is perfectly safe for her to continue an exercise program, with some adjustments like avoiding sports where she can easily fall. Pregnant women should not work out as hard as they might have before pregnancy.
 

Historically, gyms were the domains of men and the old bench and dumbbells in the garage only took up space where the car should be parked. But with increasing awareness, women have come to realize that strength training is an essential component of life long fitness-mind and body.

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  Benefits of Strength Training
 

Strength training is exercise that uses resistance for example, weights, to strengthen and condition the muscle-skeletal system, improving muscle tone and endurance. WF uses 'strength-training' as a general term synonymous with other common terms: "weightlifting" and "resistance training" as a general term synonymous with other common terms: "weightlifting" and "resistance training". Physiologically the benefits of consistent strength training include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Strength training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth.
 

These improvements have a great influence on our physical performance, metabolic efficiency, physical appearance and risk of injury. We will go into each of these in detail, outlining some very exciting benefits of a good strength-training program that most people overlook or don't realize.

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Improved Physical Performance and Appearance

One important result of strength training is increased physical performance. Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body. Strength training increases the muscle size, strength, and endurance, resulting in improved physical performance in accomplishing a specific task. Stronger muscles enable us to lift or move something that is heavy, which is considered muscle strength, and to lift or move something that is light more times, which is called muscle endurance. Increases in both muscle strength and muscle endurance contribute to improvements in our work, our favorite sports and hobbies, and our general day-to-day activities.
 

Many studies have shown that strength-training beginners gain about three to five pounds of muscle and 25-45 percent more strength and endurance after 10-12 weeks of consistent weightlifting. This is wonderful news for anyone considering a strength-training program. Implement the principles and guidelines presented in this component and train consistently with the program designed specifically for you and you will achieve outstanding results.
 

Another benefit of a good strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem, self-worth, and level of confidence.
 

Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly, we lose more than one-half pound of muscle every year of our lives after age 25. Unless we implement a safe and effective strength-training program, our muscles gradually decrease in size and strength in the process called "atrophy".
 

Strength training is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we get older, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs. Many people think we have no choice; they think this is normal.
 

But this couldn't be far from the truth. There is absolutely no reason why all of us can't be physically, mentally, socially, and sexually active, living a healthy vibrant life until the very day we die. The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles are decreasing. So their physical performance and metabolism also decrease, becoming less efficient.

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Metabolic Efficiency

 

That one-half pound of muscle loss every year after age 25 produces a one-half percent reduction in Basal Metabolic Rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy thus more gets stored as body fat.
 

Everyone has an individual metabolic rate. "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions.
 

Our muscles have high-energy requirements. Even when we are sleeping, our muscles use more than 25 percent of our energy (calories). When you implement the principles that we teach, and if you are consistent in your strength-training program, you will achieve an increase in lean muscle mass throughout body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest. An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate.
 

Once again: adults who are not on a safe, effective strength-training program will experience an annual half-pound loss of muscle and half-percent reduction in metabolic rate unless they begin some form of strength training. The gradual decrease in muscle and BMR is related to the increase in body fat that most people gain as they get older if they do not strength train. With a decrease in muscle, less energy is used for daily metabolic function, so calories previously necessary to perform the activities of daily living now end up stored as fat.
 

You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR).

One of the biggest mistakes women make when starting a weight-management program is not including a strength-training program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. Many do not choose to do strength training because: 1) they mistakenly think they are going to make their body big and bulky, and 2) they do not realize how beneficial and important strength training is in a weight-management program. Whether it is strength, endurance, muscle size or muscle tone (or a combination) you desire, WF will show you exactly how to get those results.  

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Decreased Risk of Injury

Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group. For example, jogging places more stress on the hamstrings and calves than it does on the quadriceps, creating a muscle imbalance that often leads to knee injuries. So it is very important that runners be on a good strength-training program that includes training the quadriceps as well as the hamstrings and calves.
 

To reduce the risk of imbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing strength training exercises for your chest you should include back exercises in your program as well. Of course, you will have no problem with muscle imbalance when using the WF Strength Training programs; we cover every group in the body, promoting well-balanced muscle development.
 

Please realize that a sound strength-training program that includes all major muscle groups is the most effective way to decrease risk of injury. For safe, effective strength-training programs work well not only for injury rehabilitation, but for injury prevention as well.
 

As a WF member you are now ready to begin the WF Strength Training content. We begin with basic terminology, safety precautions, and the necessary mind-set you need in order to be successful. We will then discuss the principles and guidelines of an effective strength training program, and then proceed to the intermediate and advanced techniques that will alleviate boredom, prevent plateaus, and produce new results, again and again.

  Strength Training for Older Women

 

As strength training continues to grow in popularity, especially among women, it is important to note that particular subgroups require special care and consideration when developing strength-training programs. The older woman, the adolescent woman, the pregnant woman and the postpartum woman need some adjustment in their strength program to ensure both safety and effectiveness. While information on the impact of strength training for "special" groups of women is lacking, a limited number of guidelines and recommendations have been developed that are appropriate.
 

Exercise scientists and gerontologists now recognize and emphasize the importance of muscular fitness for older individuals. Impaired muscular functioning is linked to many problems observed in older adults, especially women. For instance, the typical 75-year-old woman often does not have sufficient lower extremity muscular strength to rise effectively and efficiency from a seated position, to move from place to place or to maintain her balance. Such deficiencies can make independent living an unrealistic option.
 

A properly prescribed strength-training regimen can dramatically improve the overall functional abilities and well-being of older women. Participation in strength-training programs aimed at enhancing lower extremity muscular fitness can lead to significant improvements in both balance and gait mechanics, and reduce a woman's potential for falling.
 

In addition, many experts believe that strength training can help women effectively manage osteoarthritis. A woman's ability to live with osteoarthritis is largely dependent upon how the stresses occurring around the joints are shared by the surrounding muscles and the unaffected joint structures. Generally speaking, stronger muscles are able to absorb a greater amount of stress on a joint.
 

Strength training also influences osteoporosis, the age-related disorder that is characterized by a decreased bone mineral content. A growing body of evidence suggests that resistance exercise retards bone loss and can even increase bone density. When muscle-movement stress is applied to a bone, the pressure produces an adaptive response by the bone (the piezoelectric effect). Furthermore, training-induced improvements in muscle strength and balance can prevent the falls that cause fractures in elderly osteoporotic women.
 

Strength training can also help preserve muscle tissue as women age. Muscle tissue is more metabolically active than fat tissue (i.e., it will burn more calories). By maintaining a higher amount of muscle tissue, women will maintain higher metabolic rates and maintain their optimal body weights.
 

Perhaps the most important benefit of strength training for older women is its impact on factors related to daily living. Most activities of daily living require some measurable involvement of muscular fitness. By engaging in a sound program of strength training, an older woman will be more likely to maintain an appropriate level of muscular fitness and, therefore, a higher level of functioning. As a consequence, the likelihood that she will be able to maintain an independent lifestyle will be enhanced.
 

Available research suggests that strength training will also enhance self-confidence and self-worth. While the thought of "pumping iron" might seem strange to many older women, it is a fact that an appropriate level of muscular fitness is integral to ensuring that women are able to spend their later years in a self-functioning, dignified manner. The key to attaining such a level of muscular fitness lies in adhering to a sound strength-training program.

 

  Strength Training For Adolescent Women

To date, research has shown that strength training, when properly performed, can be extremely productive for adolescents (i.e., the benefits far outweigh the risks). Young women can derive numerous benefits from participating in a sound, supervised strength-training program. Some of the more desirable consequences are improved muscle strength, better local muscular endurance, stronger connective tissue resulting in increased resistance to injury, enhanced motor performance in certain sport activities, and a greater appreciation of the value of fitness.  

Despite its numerous benefits, strength training for adolescent women is not without risks. Of greatest concern is the potential for damage to the developing skeleton and supportive tissues. It is imperative that certain precautions be taken to guarantee the safety of a young woman's developing musculoskeletal system. Perhaps the two most important factors are quality supervision and adherence to minimum effective dosage (MED). That is, design the training program so that it employs only the MED of resistance required to produce a training effect.
 

The guidelines and principles in laid down by WF should be followed when developing a strength-training program for adolescent women. In many instances, these guidelines are similar to those recommended for the elderly because the need for adhering to safe and effective practices while exercising transcends age.
 

 

 

 

  Strength Training for Pregnant Women
 

 

Many women would like to continue strength training during pregnancy, but are hesitant due to the seemingly inconsistent and diverse opinions on the subject. In recent years, however, a growing number of professionals from the medical and exercise science communities have tendered specific advice for pregnant women interested in strength training. Most experts agree that, based upon the limited data available, proper strength training poses little risk to the mother or the developing fetus. In fact, it may be very beneficial for a pregnant woman. For example, proper strength training can provide the enhanced muscular fitness necessary to compensate for the postural adjustments that typically occur during pregnancy. Accordingly, improved posture should help lessen a pregnant woman's likelihood of experiencing low-back pain. The performance of activities of daily living should also be easier for a pregnant woman with an improved level of muscular fitness.
 

Each pregnant woman should consult her physician for advice. In addition, training prescriptions for pregnant women who choose to strength train should be individualized. As a general rule, pregnant women should always be conservative in their approach to manipulating the various strength-training variables.
 

 

 

  Strength Training for Postpartum Women
 

 

Not too long ago, women were instructed to stay in bed for up to two weeks following an uncomplicated delivery. Fortunately, medical professionals now know better. It is generally accepted that the sooner a woman gets moving, the better off she is. Exercise, particularly strength activities, can help tone the abdominal region, improve posture and help a woman regain her pre-pregnancy shape.  

Several significant physical changes occur in a woman's body shortly after giving birth. Hormonal levels change in an effort to help the uterus, cervix and birth canal contract and prepare her body for lactation. A woman's body also undergoes certain metabolic adjustments to meet the demands of pregnancy and birth.
 

Certain exercises should be started soon after delivery. Most physicians will instruct their patients to perform Kegel exercises almost immediately after the birth. Kegel exercises, named after the physician who devised them, help to keep the vagina elastic and to prevent a woman from developing bladder control problems. To perform Kegel exercises, a woman should simply pretend that she is stopping and starting her urine flow. In addition to the significant role that Kegel exercises play in helping to control bladder function, they are also important because they support the contents of the abdomen.
 

The day after an uncomplicated delivery, the attending physician may also recommend the postpartum woman perform pelvic tilts so that she may begin to strengthen and tone her abdominal muscles. During the course of a woman's pregnancy, these muscles can become greatly stretched to accommodate the growing fetus. Pelvic tilts will also help combat the low-back strain often associated with carrying a baby. To properly perform a pelvic tilt, a woman should engage in the following actions:

• Lie on her back with her knees bent and her hands relaxed by the side of her head.
• Tighten the muscles in the lower region of her abdomen by tilting her pelvis rearward and flattening her lower back against the floor.
• Hold this position for five to 10 seconds, relax, and repeat eight to 12 times.

A woman should consult her physician before engaging in more vigorous strength-training activities during the postpartum period. As a rule, a woman's body will take several weeks to heal following labor and delivery. Episiotomies and vaginal tears take time to heal. The point of attachment between the placenta and the uterus also requires healing time. Recovery rates differ from woman to woman, birth to birth, and typically range between six weeks to three months. A woman's physician is the best judge of when she can safely resume vigorous exercise
 

  Weight-Lifting Terms

 

We will discuss the various strength training term in this strength-training section. &n bsp;
The actual strength training lift or movement being performed. For example, the Bench Press (Db) used to work the chest, is an exercise to strengthen the pectorals.
 

Repetitions Or Reps
 

One full movement of the exercise from start to mind-point and back to start again. For example, in the Biceps Curl (Db), the raising of the weight from the start position of arms down to the midpoint position of arms up (curled), and back to the start position of arms down is one repetition, or 'rep'. Most often an exercise set includes several repetitions, usually between 6 and 15, depending on one's experience level, goals and interests.
 

Set

This refers to a complete number of reps. For example; doing the bench press 10 consecutive times would complete one set. Usually one to four sets makes up each exercise.

 

Rest

The pause between sets (usually 45-90 seconds but up too as much as five minutes in some routines) that allows the muscle to regain enough strength to complete the next set effectively and with good form. The rest separates each set from the others.

 

Positive or Concentric Phase

This is the lifting phase that requires work or exertion by either pushing or pulling. When this happens your muscle contract. When doing the Biceps Curl (Db), for example, the concentric phase (positive) is  when you lift the weight up towards your chest.

 

Negative Or Eccentric Phase

 This is the resistance phase whereby you slowly allow the weight to return to its original position. When this happens, muscles lengthen. For example, in the Biceps Curl (Db), the eccentric phase (negative) is when you slowly lower the weight back down until your arms are extended straight. During this phase you should always move more slowly than on the positive phase.  
 

Making Time
 

 

This section is for those of you who have very limited time to devote to exercise, but are serious about getting or staying in shape. Most fitness experts agree that even devoting 30 minutes to strength training two or three times a week is sufficient for strength and muscle development. Many people make the mistake of adding more exercises and sets to their program to make it harder. To increase intensity, do not look for ways to do more exercise, look for ways to do the same or even less, by efficiency. Try to increase the intensity and shorten your workout time by using the following methods.

1. Make sure exercise is convenient: Getting to your exercise equipment should be easy  and convenient. If you have to drive a half an hour to get to your gym, you will view  working out as a chore. If you spend more time traveling to the gym than you do in the gym, you might want to refer to the Home/Travel Program-which you can do in your home or on the road, and at very low cost. Muscles do not care where the resistance comes from-they are going to respond. Resistance can be from body weight (push-ups). Thera-band (rubber resistance), free weights, machines, or a combination of any of these.
2. Work several muscles in one exercise: Another way to fit weightlifting into your busy schedule is to choose exercises that work several major muscle groups at the same time. Squats (Db), or the Leg Press, work the quadriceps, hamstrings, buttocks, and calves. Essentially, you will be training four muscle groups at the same time with these exercises.
3. Limit resting time: Skip the usual minute or so resting time between exercises. You can do this by doing Supersets, which can be done one of two ways: The first is to do two or more exercises in a row for the same muscle group without any rest in between. The second is to train two opposing muscle groups without any rest in between. Note: beginners should not do this; refer to the section on overcoming plateaus for more details.
4. Have alternate exercises for each muscle group: This especially important for those who are pressed for time. Often there will be someone working on the piece of equipment you want to use. You should always have a back-up plan, an alternate exercise that trains the same muscle group. There are several alternate exercise listed for each exercise in the WF strength training instructions section.

Staying Motivated

 

One way to stay motivated is to constantly remind yourself that a worthwhile pay-off lies ahead; a new, healthy, strong you is emerging. You will not only improve your overall health and fitness, but will also improve your appearance, energy level, and social interactions. Also look forward to the many psychological benefits as well: confidence, self-esteem, and relief from depression, anxiety and stress.
 

If you are serious about your health and well being, you will take action and implement these training principles and guidelines, and you will benefit in all these ways. Once you see the results you will become even more motivated. Action creates motivation.

  Set Goals

 

Goal setting is another great way of staying motivated. Goals focus your workout program and clarify what you are trying to achieve. As you attain each goal, you gain encouragement and further motivation. Here is how to achieve the goals you set and obtain the results you deserve.

1. Make sure your goals are measurable: A vague goal, such as "I want to be strong" gives you nothing to shoot for. Decide when and what you are going to achieve, such as "I want to lose 2 percent of my body fat by August 1st".

2. Be realistic: Make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be more likely to quite. Make sure, however, that your goals are not too easy they should be challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation.

3. Set short-term goals as stepping stones to your "ultimate" (long-term) goals: If your long-term goal is to bench press 200 pounds in one year, then set short-term weekly or monthly goals of the weight you will need to bench press to achieve your long term goal-develop a plan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 2.5 or 5 pounds a week, than it is to think that you need to increase your bench press by 50 pounds.
   

  Make it Fun

 

Another way of assuring that you stay motivated is to make exercise fun. If you perceive your workout as a chore, you more than likely will not stick with it. Here are some techniques for making your workout something to look forward to.

• Add Variety: If your weightlifting is getting tedious and boring, change one of these factors:
  • Vary how often you do an exercise or the number of reps you do.
  • Find an alternate exercise; for example, if you always do the bench press using a barbell, try doing it with dumbbells or on a machine.
  • Vary the intensity; for example, try using some of our advanced techniques for overcoming plateaus.
  • Change the order of the exercises you do for each muscle group and the muscle groups themselves. All of WF programs will continually and variety by the above methods.
• Include Friends and Family: Training with a workout partner not only makes your training session more fun, safe, and intense, but will also increase the likelihood of your showing up at the gym. Make sure you pick a partner whose goals and interests are similar to yours and who is willing to spot you correctly and motivate you to do your best
• Fight Discouragement: If once in a long while you blow off a workout because you choose to go out with friends, just accept and enjoy your choice-do not feel guilty. Otherwise, the sense of failure can make it harder to get you back on track. Focus on how much progress you have made so far, not on how far you have to go.
• Expect and Prepare for Plateaus: If you feel you have reached a plateau and/or are bored, do not give up this is a natural part of working out. Make sure to vary the exercises, sets, repetitions and order of your workout. All of the WF programs are designed so that your exercise is constantly changing in order to help you prevent plateaus and boredom
• Schedule your Workout: If you always exercise on the same days at the same time, your routine will become a fixture in your life, not a whim. No going to the gym will feel unnatural.

 

Measuring Progress

 

Never use your scale as a way of measuring progress. The scale only measures pounds; it cannot distinguish between muscle weight and fat weight. Someone who is of 'ideal' 'body weight may be very out of shape and someone who is in great shape may be 10-20 or even 30 pounds 'overweight', since fat weighs much less than muscle. Fat is made of a lightweight spongy material and takes up a lot of space for its weight. Muscle, on the other hand, is made of dense material and thus takes up very little space for its weight. Those who are muscular can weigh more than 'fat' people and yet wear smaller sizes in clothing and be in much better physical shape.
 

Many people who begin a strength-training program gain weight and get discouraged, when in fact they have improved their muscle tone, improved physical performance, increased their basal metabolic ratee, and gained the many other benefits that accompany a sound strength training program.
 

If you follow WF strength-training, cardiovascularlar, and weight-management programs, you will decrease body fat, increase muscle and strength, condition your heart and lungs, improve nutrition and ultimately improve your health, even though the scale may indicate that you have gained a pound or two.
 

Measure your progress by how you are feeling. When you implement our fitness programs you will notice increases in energy and overall physical performance after what may seem to be a very short time-perhaps only a few weeks. You may realize that your daily task have become easier, and activities or sports you enjoy will not only seem easier, but also much more enjoyable.
 

Remember that many of the benefits of these programs are 'invisible' you may not be able to notice a physical difference. Remind yourself that you are drastically reducing your risk of disease and chance of becoming injured. In addition, your self-esteem and personal confidence inevitably improve.
 

If improving your appearance is your primary motivation for strength training, use your mirror to evaluate your progress. The mirror, unlike the scale, does not lie. Notice the improvement in your muscle tone. 
 

You can also measure your progress by the strength gains you are achieving. If you are able to use more weight on an exercise, you are making progress. In addition, if you are able to increase the number of repetitions you can do, you can be sure you are making improvements in strength.
 

If you are interested in decreasing your body fat as well as increasing your strength, you can have your body fat measured by a fitness professional before you start your program and every month or so thereafter. This will demonstrate in very clear terms that you are actually decreasing your body fat.

 

  Factors Affecting Strength

 

We are often asked  why one person develops strength and muscle faster than another when he or she is performing the same exercises, following the same training program. Many people feel that they must be doing something wrong because they aren't getting the same results as another person. It's important to realize that there are six primary factors affecting every individual's ability to achieve strength and muscle development, and we have little or no control over most of them.  

Type Of Muscle Fiber

One of the most influential factors is muscle fiber type. We have two basic types of muscle fibers, often referred to "slow twitch" and "fast twitch". Show twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as weightlifting.  
 

Most  women have an equal combination of both slow twitch and fast twitch fibers. However, some women inherit a high percentage of slow twitch fibers that enhance their performance in endurance activities, such as long distance runners. Most world class marathon runners have a very high amount of slow twitch fibers. World class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training exercises, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.  
 

 

AgeAge

Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program.

However, the rate of strength and muscle gain appears to be greater from age 10-20 , the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don't come as quickly.  

 

Gender

Gender does not affect the quality of our muscle, but does influence the quantity. Although men and women muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size in increase by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person; this is why most men are stronger than most women.  

Limb and Muscle length

Another strength  factor that is naturally determined  is limb length. Persons with short limbs tend to be able to lift more weight because of advantageous leverage factors (arms and legs). Similarly  differences in strength development may come about because  of variations  in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.

 

Other Important Factors

All of these  factors determine ability to gain strength and muscle development through training. Keep in mind, however, that the most influential factor in achieving good result is using a very slow, controlled lifting movement and lifting to the point of muscle fatigue. 
 

In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions. Over-training is a common mistake people make; it  happens not only when you don't allow your muscles enough rest, but also when you train with too many sets and exercises for each muscle group.
 

Another mistake people make is doing the same program over and over again even after they have reached a plateau. Any time you 1) stop gaining strength or muscle size or 2) get bored, it is crucial that you change the program, so that you can go through a whole new phase achieving new results.

 

  Strength Training Discontinuation

 

You need to know what to expect if you discontinue your strength training program altogether. First of all, muscle will not turn to fat as often believed. Fat and muscle are two entirely different tissues. Your muscles simply shrink back when you stop training.  

If for some reason it is necessary to discontinue your strength training program altogether, you must expect to lose some of the strength, muscle size and tone that you worked so hard to gain. In the absence of strength training, your muscles will become both weaker and smaller, the rate of decrease varies widely among individuals.
 

Strength and muscle loss is similar to strength and muscle gain. A beginner can expect to gain strength at the rate of 5 percent per week. So if you discontinue your strength training program you can expect to lose strength at that same 5 percent rate until you are back to slightly above your pre-weightlifting level of strength. Interestingly, it will only take one-third as long for you to rebuild the 'lost' muscle when you return to strength training. Muscle seem to remember how to grow after being taught the first time.me.
 

Because eating habits tend to remain the same, calories that were previously utilized for energy during workouts will be stored as fat when you are not exercising. In addition, as you lose muscle your basal metabolic rate greatly decreases, even further decreasing calorie use and increasing fat storage. Without careful attention to diet and nutrition, discontinuation can be followed by simultaneous muscle shrinkage and fat gain for a disappointing change in body composition, physical performance, and personal appearance. Fortunately, one to three quick workouts per week are enough to maintain the muscle strength, size tone and other benefits you have previously gained. It is far better to choose an abbreviated strength training program that fits into your schedule than to discontinue weightlifting altogether.
 

  Safety Precautions

 

The following section's main purpose is to assure your safety, so that you get   the most out of your workouts while avoiding injuries and/or other complications. It is imperative that you understand and adhere to each of the following safety precautions.  

Get a complete physical checkup before you start a strength training program. You might have to modify or avoid weightlifting if you have muscle or joint problems, seizure disorders, heart disease, high blood pressure previous injuries or any other physical condition with potential for danger.
 

Be sure to always integrate warm-ups, stretching, and cooling-down into your program. This will reduce your risk of injury by increasing your blood flow and preparing your muscles for the work they are about to do. Using the proper lifting form is important not only to work your muscles correctly, but also to prevent injury. Always do your exercises through a full range of motion in a slow, controlled manner.
 

When beginning a new weightlifting program-or any time you try a new exercise-always start out using light weights. It is far better to start out too light than too heavy. Choose a weight that you are sure is light and do a warm-up set of 15 repetitions, while perfecting the correct lifting technique. If the weight is too easy for 10 to 12 reps-in keeping with your goals-add a little more weight and gradually increase that weight within the next few weeks.
 

Going to total muscle fatigue with a challenging weight is not a useful objective in your first few weeks. When trying a new lift or starting a new routine, the objective is to practice and perfect your technique, and to learn how to concentrate on  the muscle you are exercising.
 

Proper breathing is essential in weightlifting. If you hold your breath while lifting a weight, you run the risk of raising your blood pressure and starving your brain of oxygen. You should try to exhale during the 'positive', or main exertion phase, and inhale during the 'negative', the phase in which you resist and come back slowly. If this becomes too confusing or takes away from your concentration on the lift, don't worry about it-just remember to breathe.   

 

  Pain And Soreness

 

When any workout or specific exercise causes you pain, pay attention. Knowing how to react can help you avoid a serious injury. Strength training can cause several types of pain including&n bsp;

 

Muscle Soreness s

When you use muscles you have not used for a while or try a new exercise or training technique, it is normal to feel a dull ache of soreness in the muscles that were trained. This pain is caused by microscopic tear in the fibers of the connective tissues in your body-the ligaments that connect bones to other bones, and the tendons that connect muscles to bones.
 

This micro trauma may sound harmful but is in fact the natural response of your muscles when they experience work. This is the primary reason it is so important that you get enough rest between specific muscle workouts. Each time you work out with weights, you cause this 'damage'-these tiny tear in your muscles; need ample resting time to rebuild and become even stronger, bigger, and more firm.rm.

 

Pain During Or Just After A Workout

During a workout, repeated contractions cause lactic and other acids, as well as proteins and hormones, to build up in muscle tissue. This can cause pain even without injury. But if you experience a sharp, continuous pain, or pain accompanied by a burning sensation, stop lifting and get it checked.

 

Cramps

These happen when muscles, often in the calves or feet, knot up in intense contractions. Cramps occur most commonly in endurance sports like a cycling and running, where the athlete loses a lot of fluids through sweating. This is why it's very important to stay well-hydrated during exercise. If you do get cramps, the best way to stop them is to gentle stretch the cramped muscle.

Injury

When working out with weights you need to be in full control of both the weights and your own body as it lifts and uses the weights. Careless weightlifting can result in injury. Not warming up, attempting to lift too heavy a weight, using momentum or jerky movements, letting the weights drop, not using correct form, or forgetting to stretch or cool-down after your workout can indeed result in injury.

 

The following injuries can occur as a result of carelessness:

1. Tendonitis: This is inflammation of the tendon and can occur if you begin your first set with too heavy a weight and/or are not properly warmed-up. Rest is the best treatment for this painful injury.
    

2. Fascia injuries: Can occur if you suddenly jerk or pull the weight. Fascia is basically the packaging tissue of muscle. When fascia is torn, it becomes inflamed and the pain is severe. The injury should be treated with cold packs and wrapped with an ace bandage.
    

3. Ligament  injuries: Can occur when people use momentum and jerk  the weight to accomplish a lift. This is treated by using cold packs and rest.
    

4. Sprains or muscle tears: Are uncommon if you warm-up, stretch, and cool-down properly and implement the safety precautions and principles we teach.

Any time you do have inflammation or swelling, use the R.I.C.E. instructions.

1. Rest: t: When you are hurt, stop your workout immediately and take weight off the affected area.

2. Ice: Warp ice in a towel and hold it against the injury for 10 to 20 minutes, three or four times a day until the acute injury diminishes.

3. Compress: Warp the injured area in a snug, but no tight, elastic bandage.

4. Elevate: Raise the injured limb and rest it on a pillow to reduce swelling.

 

Differences Among Types Of Strength Equipment

 

There are basically four categories of strength training equipment. These include devices that provide either isometric resistance, sokinetic resistance, dynamic constant resistance, or dynamic variable resistance (in addition to these, using There band  and your own body's weight are also appropriate for strength training).
 

There are differences among the four different types of strength training equipment; all have advantages and disadvantages. People often ask what type of equipment works the best, or they ask if it is true that machines work better for muscle toning, or they say that they heard you cannot build bulk with machines. The truth is that the type of resistance or equipment is not what matters. What matters is how you design your program in regard to sets and reps; this is what determines the promotion of muscle tone or muscle strength. In other words, it does not matter if you are doing three sets of 15 on the bench press, on a machine or with free weights-you are training for muscle toning/endurance because the repetitions are high. Since the motion of the bench press is the same for both types of equipment, you are working the chest muscles almost exactly the same.

 

Isometric Exercise e

Isometric equipment and exercises are used for testing muscle strength, but they are seldom used because isometric muscle contractions restrict blood flow to the muscles-which is just the opposite of our goal in strength training. This form of exercise is static-there is resistance, but there is no movement. An example of this is doing a biceps curl halfway up and  holding it for, say 30 seconds or a minute, or doing 'wall sits' for a specified amount of time .The only  advantage to this exercise is that it requires very little or no equipment, costs little, and takes up little space and time.

 

Iso-Kinetic Exercise

Iso-kinetic equipment has a constant movement speed and provides a matching resistive force to the force produced. In other words, the amount of force applied determine the amount of resistance encountered. There are several types of iso-kinetic equipment if you have been in physical therapy or in a rehabilitation clinic, you have probably seen either a hydraulic resistance machine or electronic resistance machine. Even though we can't recommend this equipment for strength exercise, we recognize that it has accommodating resistance forces, performance feedback and regulation of speed. The disadvantages include the high cost of equipment and lack of accessibility.

 

Dynamic Constant Resistance

The next two types of equipment are the ones we recommend. The first is called 'dynamic constant resistance' equipment. An example of this is barbells or dumbbells, or 'free weights'. With free weights, the amount of resistive force (weight) used determines the amount of muscle force (strength) applied. In other words, if you use a 50 pound barbell, it will require you to use 50 pounds of muscle force to lift weight. More resistive force requires more muscle force, and visa versa. So the more weight you use, the more force your muscles will have to exert. Also, the resistive force remains constant throughout the exercise movement; when you have 135 pounds on the bench press, the weight does not change throughout the motion as it does with some Universal   machines  (dynamic variable resistance).
 

However, the muscle force is greater in some positions than others due to the mechanics of human movement. For example, in the Bicep Curl (Db)  the muscle effort is less at the beginning of the exercise due to your 'mechanical advantage'. Advantages of free weights include low cost and easy accessibility of equipment through purchase or health club membership, variety of exercises and tangible evidence of improvement (increase in weight used). Disadvantages include inconsistent matching of resistive forces and muscular forces throughout the exercise movement.

 

Dynamic Variable

 

 

The second type we recommend is called 'dynamic variable resistance' equipment;  or pulley machines. These are similar to dynamic constant resistance equipment in that the amount of resistive force (weights) used determines the amount of muscle force (strength) applied; that is, the more weight you put on the machine, the more force your muscles will have to exert. They are different in that the resistive force (amount of weight) changes throughout the exercise movement. Because pulley machines are designed with levers, pulleys, or clamps, dynamic variable resistance machines provide less resistive force (weight) in weaker lifting positions and proportionally more resistive force (weight) in stronger lifting positions. However, the muscle effort remains the same throughout the exercise movement.
 

Weight stack, machines usually have two different rows of weight numbers on the left and right. People often wonder if the actual weight they are lifting is the one on the left or on the right. The answer is that because the  machine moves at an angle, it creates what's called mechanical advantage. The number on the left is  the weight you are lifting at the beginning of the exercise, and the number on the right is the weight you are lifting at the end of the positive phase of the repetition once the weight has been initially lifted.
 

Advantages of using these forms of strength training equipment include the ability to train through a full range of motion, consistent matching of resistive forces (weight) and muscular forces (strength) throughout the exercise movement, and tangible evidence of improvement. Disadvantages include equipment expense and lack of accessibility to individuals. Most gyms and fitness centers, however, have both free weights and machines.
 

We strongly recommend incorporating both of these forms of strength training exercises into your regimen. Also - always keep in mind that almost any machine exercise can be duplicated by use of free weights and visa versa, and this is highly recommended for adding variety to your program. For example, if you usually do the upright row with a barbell , try doing the cable version  of the upright row.
 

  Principles and Guidelines

 

Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstanding plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program.
 

The following exercise guidelines are extremely important for safety and the effectiveness of your strength training program.   

 

Warming Up, Cooling Down and Stretching

Warming-up promotes safety, prevents injury, and increases performance. You should warm up two ways with the purpose of creating blood flow throughout the body and thus preparing your muscles for the workout. First, before beginning your weightlifting session, do some form of cardiovascular exercise at a light, comfortable intensity for about five to ten minutes. Walking or riding a bicycle works well. When you've completed your warm-up, be sure to stretch the primary muscles you've been using. For example, if you warmed-up on the bicycle, stretch your quadriceps, hamstrings, calves, and hips.
 

Then, for the first exercise of each muscle group, do a warm-up set with very light weight for 12-20 repetitions. For example, if your first chest exercise is the bench press, do a warm-up set of very light weight and then continue with your selected chest routine. When you have completed your chest workout and are ready to train the next muscle group, once again do a warm-up set; then continue training that muscle group, and so on.
 

Stretching provides better physical performance, prevents  injuries, and makes you look and feel better by improving your posture. This is because when muscles are stretched, their elasticity improves, increasing your range of motion and improving the quality of your movements. Never stretch a cold muscle-always make sure your muscles are warm before stretching. When a muscle is properly warmed-up it is better able to become elastic and relaxes more easily; warming up also circulates blood to nearby tissues and helps remove unwanted waste products from your system.
 

In addition to stretching the muscles involved in the cardiovascular exercise, you should spend time stretching each specific muscle you have trained in your weightlifting program. This won't take much more time and the benefits are many. You have to rest between your strength training sets anyway, so you might as well use this time more productively-for stretching. Think about it; what better time to stretch than right after you have targeted blood to a specific muscle? After you have properly warmed up each muscle group, stretch between sets. Each set requires a resting period-usually between 30 seconds and three minutes. Use your resting time wisely and stretch the specific muscle being trained. Stretch only after the muscle has been properly warmed-up and about once every two to three sets-per- muscle group.
 

By the time you have finished training each muscle of the body, you will have incorporated stretching into your program, and at the best possible time to stretch right after exercise, when the muscle is warm. This stretching between exercises is a valuable technique and will make a tremendous difference in your health. Refer to the Flexibility program.
 

The cool-down after strength training is also crucial. Whenever a vigorous exercise session is stopped abruptly, blood tends to accumulate in the lower body. With reduced blood return, cardiac output decreases and light-headedness may occur. Because muscle movement helps squeeze blood back to the heart, it is important to continue some muscle activity after the last exercise is completed. Easy cycling, walking, or any other cardiovascular exercise at low intensity is an appropriate cool-down activity, as is any other form of cardiovascular exercise. Cool down for about 5-10 minutes at light intensity, similar to your warm-up.    

 

Importance of Blood Supply to Your Muscles

It is important to understand the value and purpose of targeting or forcing blood to the muscles you are training. Many of the principles we teach have the sole purpose of forcing blood into your muscles. When you use proper lifting technique, you will notice blood racing to the specific muscle you are training. And this is exactly what you want to happen When blood is forced into your muscles during your weightlifting program it potentiate's the 'microtrauma' or tiny little tear in your muscles that we mentioned earlier. When this happens, your muscle tissues repair and rebuild themselves bigger and stronger than they were if you allow ample resting time. This is why you never train  the same muscle group two days in a  row; if you do, you cut off the rebuilding process.
 

You will know that you are using proper form when you feel a warmth, some fatigue, and a 'burning' feeling at the end of each set for each muscle group. If you do not get this feeling, you probably need to review the proper form for your exercise. This may be an indication that you are making other common mistakes in your routine that do not allow blood to be fully targeted to the your muscles.
 

One of the most common mistakes people make is not training their muscle groups in an organized, systematic fashion. Always do every set and every exercise for specific muscle groups together (unless you're doing supersets for two different muscle groups - see below). For example, if your chest routine consists of three sets of bench press, do all three sets, separated by resting periods, and then go on to the next muscle group. Or, if you chest routine consists of two or three different chest exercises, do all of those chest exercises together. Do the Bench Press (Db) then Incline  Bench Press (Bb) for example until your chest routine is complete. Then you can move on to next muscle group.
 

Many people make the mistake of doing a set of bench press for their chest, then a set of  Biceps Curls (Db) then another set of bench press, and then on to another muscle group, and so on. This does not fully target blood into any one muscle group .You are just teasing your chest muscles and then moving on to tease another muscle group without ever targeting enough blood into any muscle group to cause much stimulation for improvement.
 

Another common mistake is eating right before your training program or eating too soon after your program. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the working muscles. Eating just before or too soon after your workout will not allow you to get enough blood into the muscles you are training.

 

Think about this: Digestion takes a lot of blood to work effectively. The more blood your body sends to digest your food the less blood is available to go to your muscles, to rebuild and increase strength. You should wait at least 60 minutes after eating before you start your exercise program.
 

Similarly, do not eat too soon after ending your workout because you want the blood that you just targeted into each specific muscle to remain there as long as possible. If you eat food too soon after your workout, the blood will be forced out of your muscle and into your digestive system. So wait at least 60 minutes after your program before you eat a meal.

Of course you should not go to your workouts hungry; you definitely want nutrients in your system for performance enhancement and energy, but try to eat an hour or more before workouts ,and make sure your meal includes foods that are rich in complex carbohydrates and protein and low in fat, sugar, and cholesterol. We explain this further in the Nutrition component.

 

Weight- Lifting Speed

 

 

One of the most important elements in weightlifting-one that has a big effect on how much blood is targeted to your muscles - is exercise speed. Speed plays a major role in the incidence of injury as well as strength and muscle development.
 

In every strength training exercise for every muscle there are two different parts to each repetition of the exercise set performed. One the concentric contraction - called the 'positive' phase of  the  repetition - is the part where the muscle is actually doing the work, such as the lifting motion of the bicep curl-form the beginning where your arms are hanging straight down to the point where the weight is lifted up. The second part is the eccentric contraction-called the 'negative' phase of the repetition-is the part with resistance, because you are returning the weight from the end of the positive phase back to the beginning. In the bicep  curl, this is where you let the weight come back slowly to the beginning position, with your arms extended straight down again.
 

It is more important to let the weight come back slowly on the 'negative' phase than on the 'positive' phase. Coming back slowly with resistance on every exercise is very, very important because this is the phase that promotes blood flow to your muscles and thus causes micro-trauma, building your muscles even stronger during your day of rest.

 

Form/Technique

The most common and critical training mistakes may be those of exercise technique. The tendency to use too much weight typically result in poor form, which decreases your ability to get results, and increases the risk of injury.

 

Exercise Through Full Range Of Motion

Perform each exercise through a full range of motion, with emphasis on the end of the positive phase. Full range exercise movements are advantageous for strengthening the prime-mover, or against muscles-the muscles directly trained in the exercise, such as the biceps in the biceps curl. Lifting in the full range of motion is also advantageous for stretching the antagonist muscles, the muscles that act in opposition to the agonist. In the biceps curl, the triceps is the antagonist. Training in the full range of motion enhances both muscle strength and joint flexibility.

 

Exercise Selection

It is important to select at least one exercise for each major muscle group to promote well-balanced muscle development. Training only a few muscle groups or training one muscle group more increases the risk of injury.
 

Exercise Sequence

Another important element of strength training is exercise sequence. When performing a variety of weightlifting exercises, it is advisable to proceed from the larger muscle groups to the smaller muscle groups.

 

Sets

 

Another important element is exercise sets. An exercise set is the number of successive repetitions performed without resting. The number of sets per exercise is largely a matter of goals, interests and personal preference.  We recommend that people treat their first set as a warm-up-12-20 reps with relatively light weight (done slowly). Then you can do either one, two, or three more sets-even up to six (strength and power program) depending  on whether you are at a beginning, intermediate, or advanced level and what you are trying to accomplish.
 

If you are working on your second exercise for a particular muscle group, we recommend that you do either two or three sets for that exercise since that muscle is already warmed-up from the first exercise. Regardless of the number of sets performed, each set and each repetition should be done in proper exercise form and under control.

 

PROGRESSIVE RESISTANCE

As your muscles adapt to a given exercise resistance (weight), that resistance must be gradually increased to stimulate further gains. The key to strength and muscle development is progressive resistance, which is also called 'exercise progression', or 'the overload principle'. This is the gradual and continual addition of weight to the exercise over time, as the previous weights become too easy to lift , so that your muscles are continually forced to work harder and thus increase muscle strength, size and tone. For example, in the Front Shoulder Press (Db) you might start out pressing (lifting) 20 pounds. After two or three weeks you may find that pressing 20 pounds has become too easy, and that you can do more than your chosen number of  repetitions with little or no difficulty. The progression principle demands that as soon as the weight you are using is no longer a challenge, you must raise it. You progressively increase the weight you use for a lift so that you continue to make gains in muscle tone, size, and strength. It is important that you increase the weight only if the previous weight is too light; increasing the weight to push yourself harder can result in poor form and definitely increases the risk of injury.  
 

 

  What To Expect From Weight Training    

 

Weight training (or strength training) is one of the key elements of an overall fitness program, when you incorporate it into your life, you not only will become stronger, more capable, and healthier, you also will become more energetic, will feel better, and will look better. Remember that muscle is denser than fat, so a toned body looks slimmer, stronger, and more attractive that a flabby one. Also remember that a toned, slimmer-looking body might actually weight as much as, or even more than, a flabby, out-or-shape one.

For muscles to become stronger, you need to demand more of them than their usual workload. Working them harder in this way is known as overloading- that's what you want to do when weight-training. Physiologically, when you lift enough weight to over-load your muscles, you cause tiny tears in the muscle fibers. When they regenerate, the muscles become incrementally stronger. Not only will you be able to lift more in the gym, everyday activities will quickly become easier.

In addition to the benefit of muscular strength , strong muscles and strong bones are linked. Muscles are attached to bones, when you strength-train, those muscles literally tug on bones. Therefore, as you build your muscles, your bones. become stronger as a response to the greater force being exerted on them. In a sense, your bones try to "match" your muscles. You can help the process by taking in sufficient calcium and by participating in aerobic activities. 

Strength training improves glucose metabolism, for example, which can help control adult onset diabetes in women . Such training also helps speed the digestive process, or gastrointestinal transit time, and reduces the risk of colon cancer. It can help ease lower back pain and can reduce arthritis pain, both osteo-and rtheumatoid. Strength training can even help emotional well-being. A recent report in Medicine and Science in Sports and Fitness revealed that female volunteers experienced "significantly reduced anxiety" for three hours after a single weight-training session.

The bad news about muscles is that, when they are not used, they lose strength rapidly. The good news, however, is that strength can easily and quickly be recaptured, even by people who have never worked with weights. Muscle tissue burns calories much faster than fat tissue, so even after you've stopped exercising for the day, the "furnace" muscles keep utilizing calories. In other words, strong muscles actually will raise your metabolism. Obviously, the best thing you can do for yourself is not let your muscles become weak and flaccid in the first place. If you are out of shape, be encouraged by the fact that muscles begin to build extremely quickly when you commence strength training.

Women differ in their potential strength. Everyone, however, can become stronger. Some people feel increased strength from weight-training session number one and weight-training session number two. Virtually everyone sees a marked difference after six to 10 weeks of conscientious strength training. When tested, this increase can be anywhere from about 10 percent for a tentative new exerciser to as much as 40 percent for an aggressive women.

 

  Make Strength Training A Way Of Life  

 

A fitness program needs to be a way of life in order for you to gain the benefits of being fit. Here are a few other general tips that trainers agree can help make "fitness as a way of fife" a reality:

1. Start smart - Start your program easy and progress slowly. Even seasoned athletes must do this if they take a break from their training or are recovering from an injury.
    
2. Stay hydrated. You can never drink too much water. Avoid caffeine and alcoholic beverages, especially before, during, and after a workout. These liquid refreshments will hydrate you. Sports drinks can be okay as a supplement for hydration, but they do not replace water. 
    
3. Eat well - Instead of a fad diet promoted for rapid weight loss, weave a healthy, well-balanced diet into your life. Food fuels your body when you are working out.
    
4. Make working out convenient - Join a gym or take a class near your home or workplace. Get home workout equipment. Pick a time of day for your workout that fits into your schedule. You won't work out if it is inconvenient.
    
5. Work out with a friend - Find a training buddy if you can. A buddy with a similar goal- to get fit- provides camaraderie and motivation.
    
6. Keep a training log.- Use a training log or note-book to keep track of your workouts and your food intake. This can help you figure out when you have the most energy and when you are tired.
    
7. Mix things up.- If you do the exact same workout every day, you might get bored and in a rut. Variety is good for building up different muscles and in a rut. Variety is good for building up different muscles and helps prevent injuries.
    
8. Reward yourself.- Treat yourself to something special when you reach your goals. Set incremental goals so your ultimate goal does not seem unreachable.
    
9. Vary your lifting.- If you reach a plateau in your strength training, work with an eccentric-contraction routine, also called "negative repetitions,".
    
10. Have fun.- Last but by far not least, make working out fun! Being fit makes you feel better physically and mentally. When fit is fun, you will do it more readily.

Golden Rules

Before using training equipment or dumbbells, you should checks the following safety precautions:

1. Watch your breathing when training breathe out when lifting the weight (when the muscles contract). Breathe in when lowering the weight (when the trained muscle is long again).

    

2. The most important rule when training with weights is, always to control the movement of a weight, that means without jerking movements or swinging. It should be possible to stop the exercise at any given point without hesitation. This rule guarantees not only the full use of the muscle, but protects in the best possible way from over-training and injury.
    

3. The choice of exercise for muscle training and the correct execution of these exercises place much emphasis on protecting the joints involved. The protection of the joints and the passive kinesthetic system must always have priority in fitness oriented training - more so than the training effect on the muscles concerned. 

 

  Buyers Equipment Guide

There are different kinds of weights suitable for weight training. The following are the most common:

• Equipment with detachable weights.
• Equipment with air pressure
• Equipment with oil pressure
• Free weights (barbells, dumbbells)
• Elastic stretch bands in different materials (e.g. chest expanders made of steel springs, or rubber strips, tubes and rubber-bands).
• Parts of the body or the total body weight.

Although the way of muscle works remains the same the stress curve varies according to the different machines used.

Tubes or rubber-bands, which are used to intensify the effect of the exercise are available in different flexibilities. They are color-coded for better identification and allow a quick change of resistance without time intensive changing of the discs. Apart from that, the bands are light and easy to transport. The movement involved in an exercise using a stretch band varies greatly from that done with a barbell or dumbbell. While the resistance to the movement done with a barbell or dumbbells is relatively regular, the resistance created using a stretch band builds up from the beginning to the end of the exercise. Here the highest point in the movement is therefore also the hardest, whereas with a barbell or dumbbell this part of the exercise can be easier than that part in the middle when the force of gravity is at its strongest.

The various training effects of different equipment makes it sensible to combine and vary the different types of machines used in your training, Thus the muscles in different target areas can be trained optimally. That means, in effect, that the effort produced by the muscles is spread evenly throughout the whole movement. Furthermore the training aims of endurance, hypertrophy and strength also benefit from this.  is. 
 

  Take Action        

 

We hope you have found the information in this component helpful. You now have the knowledge and tools (customized strength training ogrames, video demonstrations, exercise instructions, etc.) to achieve the results you desire and the benefits your body deserves. Your greatest challenge, however, is not learning new exercises or the proper technique; it's not learning how many sets or reps to do or how much weight to use. Nor is it deciding when or how to change your routine. The greatest challenge facing you at this moment is deciding whether you are willing to take action and make time for yourself and make strength training a priority-to move forward and accept change.
 

If you are a beginner, including strength training into your busy schedule will be an adjustment. Similarly if you are advanced, getting in the habit of continually changing your routine and trying the principles that you may be unfamiliar with will be equally challenging. We understand that change is difficult for many people. However, if you have the willingness to work through the initial emotional discomfort as you move step by step through the WF Strength Training program, you will find the confidence, commitment and determination that will ease the way.
 

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