Strength Training

Presented by

Brian SiegertMarshalltown Police Department

My Background

Started training in college

Competed in natural body building competitions

Graduated from University of Northern Iowa, May 2000

Certified personal trainer for LifeTime Fitness

Schaumburg, IL

Strength Training

It is used to develop the strength and size of skeletal muscles.

When properly performed it can provide Significant functional benefits Improvement in overall health and well-being

Goals of Strength Training

According to the American Sports Institute:

“The goal of strength training is to gradually and progressively overload the musculoskeletal system so it gets stronger.”

Regular strength training will Strengthen and tone muscles Increase bone mass

How does it work?

Causes damage or tears to the muscle cells

Muscle cells are quickly repaired by the body

The muscles regenerate and grow stronger

How Much Strength Training is Needed?

The American College of Sports Medicine recommends that strength training should be progressive in nature.

Beginners should complete 1 set of 8-10 exercises for the

major muscle groups (chest, back, shoulders/arms, abs, and legs

8-12 repetitions, two to three times per week

Types of Weights

Free Weights

Machine Weights

Free Weights

Advantages: Variety of exercises for all muscle groups Allows for self-selected movement based on anatomy Help build coordination because it takes skill to move

the dumbbell You can recruit more muscles than just the group you

are focusing on Disadvantages:

Risk for injury from dropped bars or dumbbells An additional person is necessary for spotting purposes Constantly changing weight plates throughout workout Require skill and knowledge

Machine Weights

Advantages Simple to use Relatively Safe Do not require a lot of coordination

Disadvantage Require a lot of space Each machine is typically limited to working 1

muscle group If your body doesn’t match the movement of

the machine, injury may occur

Misconceptions

Some people avoid strength training because they heard it may increase blood pressure. Systolic pressure increases about 35-50% during

exercise and returns quickly to normal upon rest Some people avoid strength training

because they fear they will gain more weight. Strength training adds muscle, but is the best way to

lose fat Increases calorie use during each training session Increases calorie use for several hours following exercise

due to after-burn effect Increases calorie use all day by adding new muscle tissue

Every pound of new muscle uses about 35 calories each day just for tissue maintenance

Misconceptions for Women

Women should train differently than men.

Women that weight train will become big, muscular, and highly defined.

Benefits of Strength Training Builds muscle, strength, and tone Humans lose 5 pounds of muscle every

decade after the age of 30 Number of muscle fibers declines with age From age 30-70 you can lose more than 25%

of your type 2 muscle fibers (strength fibers) Strength exercises can slow down or reverse

aging process by building muscle mass and strength

Makes you less prone to low back injuries. Because you become more regular, it helps

reduce the risk of colon cancer.

Continued Benefits of Strength Training Shown to build bone to help avoid

Osteoporosis, which is a condition of accelerated bone mineral loss.

May help lower blood pressure More strength can lead to fewer falls in elderly It can raise metabolic rate, an important

factor in maintaining body weight. Strength training is energizing. It improves your muscular endurance. Decreases your risk of developing adult onset

Diabetes

Continued Benefits of Strength Training Strength training increases your blood level

of HDL Cholesterol (good type) Improves your posture Improves the functioning of your immune

system Lowers your resting heart rate which equals

a more efficient heart It improves your balance and coordination. It elevates your mood.

Basic PrincipalsBefore Beginning a Program

Overload Use more resistance than your muscles are used to. Lift enough weight so that you only complete the

desired number of reps. You should finish your last rep with difficulty (but still

keeping good form).

Progression Avoid plateaus by increasing your intensity regularly.

Increase the amount of weight you use Change the number of sets or repetitions Change the exercises Change the type of resistance (weekly/monthly)

Specificity Train to your goal

Training for strength – use higher weight and lower reps

Training for weight loss – use a variety of rep ranges to target different muscle fibers

Rest and Recovery Rest days are just as important as workout days

During rest days, muscles grow and change Do not work same muscles two days in a row

Example Exercises

Chest Bench press Chest press machine Push-ups Pec deck machine

Back One arm rows (lawn mowers) Seated row machine Back extensions Lat pull-downs or pull-ups

Exercise Examples

Shoulders Overhead presses Lateral raises Front raises Shoulder shrugs

Abs Crunches Reverse Crunches Oblique Twists

Exercise Examples

Biceps Bicep curls Hammer curls Concentration curls

Triceps Tricep extensions Dips Kick Backs

Exercise Examples

Quadriceps Squats Lunges Leg extensions Leg press machines

Hamstrings Deadlifts Lunges Leg curl machines

Sequence of Exercises

You need at least one exercise for each muscle group

If you leave any muscle groups out, it could lead to an imbalance in muscles

Start with large muscles then move to smaller muscles

Choosing Reps/Sets

Fat Loss 1-3 Sets 10-12 Reps

Muscle Gain or Size 3+ Sets 6-8 Reps to fatigue

Health/Endurance 1-3 Sets 12-16 reps

How Long to Rest Between Sets Depends upon the goal

Higher intensity equals the need for longer rest When lifting to fatigue it takes an average of 2-

5 minutes for muscles to rest for the next set Lighter weight equals the need for more

reps 30-60 seconds for muscles to rest

American College of Medicine recommends you train each muscle group 2-3 times per week.

In order for muscles to repair and grow, you will need about 48 hours of rest between workout sessions. Remember – The higher the intensity, the

longer rest you will need.

Where to Workout

Gym Free weights and machines are available Membership is only purchase necessary Convenience

Home Resistance Bands Dumbbells Exercise Ball

Good core workout including balance and stability while building strength an endurance

Home fitness equipment

How Much Weight to Lift

Depends upon how many sets/reps are to be completed

General rule – Lift enough weight that you can only complete the desired number of reps

Tips

Larger muscles (glutes, thighs, chest, and back) can usually handle heavier weight than smaller muscles (shoulders, arms, abs, and calves).

You will usually lift more weights on a machine than with a dumbbell. When using machines you are usually using both arms

or legs for the exercises When using dumbbells, each limb works independently

Beginners should focus on form more than heavy weight

It takes several workouts to figure how much weight to use

More Tips

Pick up a light weight and do a warm up set of the exercise of your choice Do 10-16 reps

On your next set, increase your weight by five or more pounds and perform your goal reps.

If you can do more of your desired reps, increase your weight for your third set.

Things to Keep in MindBefore Working Out

Always warm up Light cardio or a light weight set

Lift and lower weights slowly Do not use momentum to lift weights If you have to swing the weight, you are

probably doing too much. Breathe

Do not hold your breath Use a full range of motion throughout the

movement Stand up straight

Good posture Engage abs in every movement

Questions