Life Fitness – Overview

Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility exercises. When you strength train with weights, you’re using your muscles to work against the extra pounds (this concept is called resistance). Most people who work out with weights typically use two different kinds: free weights (including barbells, dumbbells, and hand weights) and weight machines. Free weights usually work a group of muscles at the same time; weight machines typically are designed to help you isolate and work on a specific muscle.

Most gyms or weight rooms set up their machines in a circuit, or group, of exercises that you perform to strengthen different groups of muscles. People can also use resistance bands and even their own body weight (as in pushups, sit-ups, or body weight squats) for strength training. Strength training uses resistance methods like free weights, weight machines, resistance bands, or a person’s own weight to build muscles and strength

Basic rules to follow in strength training:

1. Start with body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights.
2. Work out with weights about three times a week. Avoid weight training on back-to-back days.
3. Warm up for 5–10 minutes before each session.
4. Spend no more than 40 minutes in the weight room to avoid fatigue or boredom.
5. Work more reps; avoid maximum lifts. (A coach or teacher can give you specifics based upon your needs.)
6. Ensure you’re using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.
7. Cool down for 5–10 minutes after each session, stretching the muscles you worked out.

Don’t rely on strength training as your only form of exercise. Strength training is a great way to improve strength, endurance, and muscle tone. But remember to start slowly, use proper form, avoid heavy weights, and increase workouts gradually to prevent injury.

Strength Training for Beginners :

1.   Dumbbell chest press (works chest)

2.   One-arm dumbbell row (works upper back)

3.   Biceps curl (works biceps)

4.   Triceps extension (works triceps)

5.   Lateral raise (works shoulders)

6.   Basic squat (works legs/butt)

7.   Front lunge (works legs/butt)

8.   Bicycle (works abs)

9.   Superman (works lower back)