Introduction to Introduction to Strength Training/Weight Strength Training/Weight

liftinglifting

Before you Hahhhhhhh…. Before you Hahhhhhhh…. . .. .

Weight-lifting/Strength Training is Weight-lifting/Strength Training is NOTNOT = BODY BUILDING = BODY BUILDING

Strength is HealthStrength is HealthMuscular strength is Muscular strength is

another aspect of another aspect of HEALTHHEALTH

Types of StrengthTypes of Strength Absolute Strength Power Muscular Endurance Lean Body Mass

(Ration of Fat to Muscle)

What is Strength What is Strength Training?Training?

Weight lifting or strength training is the lifting of heavy weights and/or resistance in a prescribed manner as an exerciseexercise

Advantages of Advantages of Strength TrainingStrength Training

Lose weight (the more muscle mass you have, the more calories you will burn!)

Become strongerRe-shape your body/Improve muscle toneImprove your muscle mass/tone

(Improve Lean Body Mass)Improve self-esteem

Myth #1Myth #1 ““Weight-lifting gonna make us BIGGER”Weight-lifting gonna make us BIGGER”

Body builders make up an extremely small percentage of the population.

That is how they make their living. They spend 4 - 5 hours per day working out in the gym

Some of them use performance-enhancing drugs to build and maintain those huge physiques.

The Truth is…The Truth is…It will make you more toned and leaner

(muscles are more compact/dense; takes up ‘less space’ than fat)

Even for guys, weight-lifting alone is unlikely to increase bulk (have to train like a real bodybuilder in order to ‘be big’ 

Case StudyCase StudyA friend and you sits on the sofa watching

TV. You personally strength-train 3 times a week, but your friend doesn't. 

After watching TV for an hour, which of you will have burned more calories? 

Myth #2…Myth #2…““Muscle weighs more than fat”Muscle weighs more than fat”

The Truth is The Truth is ……Muscle doesn't weigh

more than fatThey weigh exactly the

same It's just more compact

and denser It actually takes up ‘less

space’

““Repetitions (reps)”:Repetitions (reps)”: How many times the exercise is done without a rest

““Sets”:Sets”: The number of times you complete a group of repetitions

““Resistance”:Resistance”: The weight you are lifting

““Repetition maximum (RM)”:Repetition maximum (RM)”: The maximum number of times you can lift a given resistance

““Recovery”:Recovery”: The time taken between each set

Strength Training Strength Training TerminologyTerminology

FAQs on Strength- FAQs on Strength- trainingtraining

How many days a week should I work out? How many sets and repetitions of each

exercise should I do?

Main Points of a Main Points of a Strength Training Strength Training

ProgramProgramThe optimal strength training routine

should be performed 2 ~ 3 days per week2 ~ 3 days per week

You should start out by doing 2 ~ 3 sets2 ~ 3 sets for each exercise

Lift a weight that will fatigue your muscles in 8 ~ 12 reps8 ~ 12 reps

Main Points of a Main Points of a Strength Training Strength Training

ProgramProgramAlways use proper form:Always use proper form: slow,

controlled movements without jerking the weight or using momentumShould take about 2 ~ 3 sec to lift the

weight & 3 ~ 4 sec to lower it  Any medical conditions that will prevent

you from safely participating in a strength training exercise