Strength training is an essential part of a complete exercise program. Learn exactly what it entails and how to get started.
Strength training (also called weight lifting) builds lean muscle mass, which increases your physical strength and your bone mass.
Weight lifting, using:
Calisthenics, such as push ups or chin ups
If you have not lifted weights before, make an appointment with a certified athletic trainer to help you develop a safe strength-training program. You can find a trainer at a local gym or through a referral from your doctor or a friend.
Tips for getting started:
Begin each exercise with very low weights and minimal repetitions.
Slowly increase weight, never adding more than 10% in a given workout.
Do strength-training exercises 2 to 3 times a week. Allow at least one day between each workout for your bones and muscles to rest and restore themselves.
Gradually increase the number of repetitions to 2 to 3 sets of 8 to 10 repetitions with a rest period of 30 to 60 seconds between sets.
Although stiffness the day after exercise is normal, if you are in pain, you did too much. Decrease the intensity or the duration of your exercise next time.
Note: Before starting any type of exercise program, check with your doctor about any possible medical problems you may have that would limit your exercise program.
Please be aware that this information is provided to supplement the care
provided by your physician. It is neither intended nor implied to be a
substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER
IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the
advice of your physician or other qualified health provider prior to
starting any new treatment or with any questions you may have regarding a