Improving Muscular Strength & Endurance

Resistance Training Exercises
Abdominal exercises
Beginning a program
The Basics
Resistance Training Tips
Muscle Soreness
Gym Etiquette

Beginning a program:
A good starting point is to perform simple exercises using your own body weight as resistance. Some examples include lunges, step-ups, squats, push-ups, chair dips (also called triceps push-ups), and calf-raises. Perform 1 set of 8 – 15 repetitions 2 – 3 days per week.

The Basics:
You should perform strength training following an aerobic warm-up (5-10 min) to decrease injury.

Frequency:
2-3 days per week with at least 48 hours in-between training days

Intensity:
For health benefits, the American College of Sports Medicine recommends 1 set of 8-12 repetitions at a weight that allows 8-12 repetitions -> More than 1 set may be performed if desired. Individual sets should be followed by a period of 1-2 minutes of rest before continuing with the same muscle group.

Load:
Lift enough weight so that each set feels somewhat hard to hard. The load should feel like a challenge. The amount of weight lifted and the repetitions are inversely related. The heavier the load, the fewer repetitions are possible and vice versa. Try to aim for a weight that allows 8 – 12 repetitions. This corresponds to roughly 70 - 80 % of your maximal capacity.

High weight, low repetitions = focus on muscular strength
Low weight, high repetitions = focus on muscular endurance
Moderate weight, moderate repetitions = improvements in strength and endurance

* Dumbbells, milk jugs, laundry detergent jugs, rubber bands, soup cans, partner resistance or machines are all appropriate forms of resistance to improve muscular strength and endurance -> whatever it takes to place an overload on your muscles!

Progression:
Body weight is appropriate in the beginning. As strength improves, increase the resistance. First increase the reps until 12 can be performed, then increase the weight by 5% and lift as many as possible (8-9) and again increase the repetitions to 12 before increasing the weight again.

Duration:
Long enough to exercise 8-10 different muscle groups including the chest, back, shoulders, upper arm, stomach, lower back, and legs.

Resistance Training Tips
* Maintain proper form
* Lift larger muscles first (chest before triceps, etc)
* Work your full range of motion
* Breathe! Exhale during the exertion or hard part of lift
* Train for muscle symmetry
* Lift a load that is difficult but not fatiguing
* Each lift should be slow and controlled (~ 4 seconds per lift)
* Focus on the quality of training rather than quantity
* When lifting heavy weights – have a partner to spot your weight
* Always wear shoes when using free weights

Dealing with Muscle Soreness
Muscle soreness is common 24 – 48 hours after a workout. It is thought to be due to tissue microtrauma as a result of overloading the muscles. Soreness should subside in 1 – 3 days.
Alleviate muscle soreness through:
1. Rest (do not strength train again until soreness subsides)
2. Light stretching (hold for 10 – 30 seconds)
3. Anti-inflammatory agent such as ibuprofen, if needed.

Weight Training Etiquette in the Gym
- Wipe sweat off benches after use
- Restack your own weights
- Let others work-in when you are in-between sets
- Don’t drop or bang weights