Biggest Loser Resort at Fitness Ridge (Utah)
Tiffany Gust, Trainer
I was always looking outside myself for strength and confidence but it comes from within. It is there all the time.
-- Anna Freud
Resistance training is using the weight of many elements to change the muscle size and strength. Weights are the first things that come to mind when people hear resistance training. Actually, there are countless ways to train to become stronger without physically picking up a weight at the gym. Other methods of strength training include using your own body weight, a medicine ball, stability ball, bosu ball, tubing and bands just to name a few.
What is the benefit if I choose resistance training?
Besides the obvious benefit of muscular strength and endurance, you can also give yourself more functional capacity and capability. By this, I mean that you can make it up the bleachers at the next football game you attend. You can carry the groceries from the store and bend down and place them in your car trunk. Strength training has been proven to decrease blood pressure, insulin resistance, glucose metabolism, body fat composition, prevent osteoporosis, sarcopenia (muscle loss as you age), decrease lower back pain, improve posture, and psychological well-being.
What are your strength training goals?
Do you want to gain muscular strength or muscular endurance? If toning is your goal, then you are interested in endurance training. This is maximized when you keep the weight light enough that you can only lift 12-15 repetitions. The principle of overload should apply here, meaning that you increase when it becomes too easy on the 15th. If you want to lift for general toning, strength and endurance it is suggested by the American College of Sports Medicine that beginners lift between 8-12 reps, and for the more advanced and intermediate lifter to widen the reps between one to 12 reps. It is prudent for beginners to start with 12-15 reps to reduce the chance of injury, and then increase after a few weeks when the muscles have accommodated.
How frequently can I lift?
The beginner will benefit from two to three days per week, but the advanced will need to train for at least three days. With strength training, you should allow your body to rest by taking a day off between training days.
How will I know how much weight to use?
This is different for everyone, and trial and error is the best way to determine it. Based on your goal of endurance or strength, choose a weight that you think will help you reach your plan. If general conditioning is your goal then choose a weight that you think you can lift for 8-12 reps. If you can do 30 reps with ease, then it is too light. With practice this will become easier and you will know what you should lift.
Should I use the weight machines or free weights?
Actually, there are pros and cons to both. When using a weight machine, you are working in a controlled environment, therefore lessening the chance of injury. Weight machines are set to put your body in proper alignment and help with your form. But, the weight machines are not a one size fits all. They also minimize your chances to utilize many muscle groups at once, not to mention using your core to stabilize. Free weights on the other hand, allow you to widen your range of motion, and allow for a more individualized goal. Free weights are less expensive and can be done at home. With free weights you can control the amount of weight lifted more easily, and you can also work just one side of your body if you wish. With the weight machines, one side can overcompensate for the weakness of the other side if needed. This can happen, and you might not even know it is happening. Beginners can benefit from both, they just might need to have someone help them at the beginning to show them good form. A personal trainer is a good idea to give you feedback and spot you while you are still learning proper form and body alignment - not to mention building a personal strength training program customized to your goals and needs.
Free Weights:
If you choose free weights, these require more balance and coordination. If you are involved in a sport that requires balance, or your goal is to improve your balance, then free weights should be a part of your resistance training. When using free weights, you will be recruiting more muscles than a weight machine because your body has to stabilize your body during the lift.
The American College of Sports Medicine states that, "for the novice to intermediate training, it is recommended that the resistance training program include free-weight and machine exercises. For advanced strength training, it is recommended that emphasis be placed on free-weight exercises, with machine exercises used to complement the program needs." So the next time you hit the gym, head over to the weights and give it a try. You will walk out of there a little taller, you will feel stronger, and the strength in lifting weights will give you the strength that you might be seeking in your personal life. As you build a stronger body, you will be building a stronger YOU. Give it a shot, you might like it!
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