How To Can Do Strength Training a Week for Your Body
Strength Training is a balanced exercise routine includes aerobic (cardio) activity, stretching, and strength training.
Walking, running, and swimming are examples of aerobic activity. Aerobic activity strengthens your heart and lungs. Stretching improves your flexibility. Strength training uses resistance, like free weights, weight machines, resistance bands, or a person’s own weight, to build muscles and strength. Teens may want to strength train to improve sports performance, treat or prevent injuries, or improve appearance.
People who work out with weights can use:
Free weights. Free weights including barbells, dumbbells, and hand weights are portable and inexpensive. It may take some practice to learn good technique.
Weight machines. Weight machines make it easier to follow good technique, but you will probably have to go to a gym or weight room.
People can also use resistance bands and even their own body weight as in push-ups, sit-ups, planks, and squats for strength training.
If you haven’t started puberty, strength training will help you get stronger but your muscles won’t get bigger. After puberty, the male hormone, testosterone , helps build muscle in response to weight training. Because guys have more testosterone than girls do, they get bigger muscles.
How Do I Get Started?
Before you start strength training, visit your doctor to make sure it’s safe for you to lift weights.
When you get the OK from your doctor, get some guidance and expert advice. Trainers who work at schools, gyms, and in weight rooms know about strength training. But look for someone who is a certified strength-training expert and experienced working with teens.
The best way to learn proper technique is to do the exercises without any weight. After you’ve mastered the technique, you can gradually add weight as long as you can comfortably do the exercise for 8 to 15 repetitions.
When lifting weights either free weights or on a machine make sure that there’s always someone nearby to supervise.
Having a spotter nearby is particularly important when using free weights. Even someone in great shape sometimes just can’t make that last rep. It’s no big deal if you’re doing biceps curls; all you’ll have to do is drop the weight onto the floor. But if you’re in the middle of a bench press a chest exercise where you’re lying on a bench and pushing a loaded barbell away from your chest it’s easy to get hurt if you drop the weight. A spotter can keep you from dropping the barbell onto your chest.
Many schools offer weight or circuit training in their gym classes. Or check out your local gym to see if you can sign up for a strength training class.
Strength-training programs are generally safe. When done properly, strength training won’t damage growing bones. Kids and teens with some medical conditions such as uncontrolled high blood pressure, seizures, or heart problems will need to be cleared by their doctors before starting a strength-training program.
When you’re in the middle of a strength-training session and something doesn’t feel right to you, you feel pain, or if you hear or feel a “pop” during a workout, stop what you’re doing. Have a doctor check it out before you go back to training. You may need to change your training or even stop lifting weights for a while to allow the injury to heal.
Many people tend to lump all types of weightlifting together. But there’s a big difference between strength training, powerlifting, and bodybuilding. Powerlifting concentrates on how much weight a person can lift at one time. The goal of competitive bodybuilding is to build muscle size and definition.
Powerlifting, maximal lifts, and bodybuilding are not recommended for teens who are still maturing. That’s because these types of activity increase the chance of injuries.
Some people looking for big muscles may turn to anabolic steroids or other performance-enhancing drugs. These substances are risky and can cause problems like acne, balding, and high blood pressure. They also increase the chances of getting cancer, heart disease, and sterility.
What’s a Healthy Routine?
Here are some basic rules to follow in strength training:
- Warm up for 5–10 minutes before each session.
- If you are new to strength training, start with body weight exercises for a few weeks such as sit-ups, push-ups, and squats and work on technique without using weights.
- Work out with resistance weights, resistance bands, or body weight about three times a week. Avoid weight training on back-to-back days.
- Do 2–3 sets of higher repetitions (8–15); No maximum lifts. A certified trainer, coach, or teacher can help put together a program that is right for you.
- Learn correct technique and always train with supervision
- Cool down for 5–10 minutes after each session, stretching the muscles you worked out.
The following is a list of common terms found in most strength building articles and workouts, along with definitions.
- Intensity :Intensity is often viewed in the context of “high intensity training.” For strength training intensity mean the percentage of your one rep max (1RM) that you are working with for a given exercise.
- Volume :Volume can constitute the number of sets per workout, the number of reps for a specific exercise at a given weight, or the total reps multiplied by the weight used.
- Periodization :Periodization involves the cycling of intensity and/or training volume through specific cycles to allow for improved recovery and continual gains.
- Overtraining :Overtraining can involve taxing a muscle, the central nervous system or joints and ligaments beyond their ability to effectively recover.
- Deload :A planned period of rest or lighter training to allow the symptoms of fatigue or overtraining to rescind while maintaining your current strength levels.
- Max Effort (ME) :Max effort refers to heavy (intense) training days in which a trainee works up to a 5, 3 or one rep max for a specific movement. ME days can be considered maximal load training days.
- Dynamic Effort (DE) :Dynamic effort training days place the focus on speed work, or performing an exercise with an approximate 50-60% of 1RM for fast/powerful repetitions. Dynamic effort sets are often single reps for the deadlift, 3 reps for bench press, and 2 for squats. DE days can be considered maximal speed training days.
- Repeitition Effort (RE) :Repetition effort training days focus on the use of higher rep sets, generally in the 6 to 12 rep range. Each set is push near, or to failure. RE days can be considered maximal force training days.
- Assistance Exercises :The function of assistance exercises is to target weaknesses and build up/strengthen key muscle groups so that the body as a unit is as strong as possible.
If you are looking to build strength, the best place to start is by analyzing what the human body does well. We are built to perform certain movements and lifts with ease, utilizing multiple muscle groups and maximum leverage.
The 7 primary natural strength movements and lifts that the human body performs well are:
- Horizontal Push : Pressing/pushing a weight away from the torso. An example of a horizontal push movement is the bench press.
- Horizontal Pull : Pulling/rowing a weight towards the torso. An example of a horizontal pull movement is the bent over barbell row.
- Vertical Push : Pushing/pressing a weight overhead, away from the body. An example of a vertical push movement is the military press.
- Vertical Pull : Pulling a weight towards the torso from overhead. An example of a vertical pull movement is the pull up or lat pull down.
- Squat : Bending at the hips and knees while keeping a semi-upright torso, as if reaching for something on the ground before you. An example of a squat movement is the barbell squat.
- Lift From Ground : Lifting an object off the ground from a position of maximal leverage . An example of this movement is the barbell deadlift.
- Carry : Holding an object in one or both hands and walking and/or running. An example of a carry if a yolk or farmer’s walk.