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Resistance or Strength Training

Strength is defined as the maximum amount of force that a specific group of muscles can generate.

Strength influences how we perform tasks of daily living.
The stronger you are, the easier it is to perform exercises, work tasks are easier, and performing tasks in each day takes less effort.
Training to increase or maintain your strength levels is equally as important as aerobic physical activity and should be an integral component of your physical activity program.

Resistance or strength training is not just for athletes or those who want large, bulging muscles.

No matter what your age or fitness level, following a proper weight training workout is one of the best ways to keep your entire body strong, supple and ready for activity throughout your life.
Resistance training can minimize this loss of strength and provide many other health benefits to keep you functioning better and longer.

Recommendation	2 days a week with at least 1 day in between each workout.
Choice of Exercises	The exercises you choose to perform should work the major muscle groups. These groups include: arms (front and back), legs (upper and lower, front and back), back (upper and lower), stomach, and chest. You should perform 8-10 exercises that cover these muscle groups. The specific choice of exercises and the organization of the weight training session should be determined in consultation with certified fitness personnel. For each exercise perform one set of 8- 12 repetitions in which the resistance is sufficient to bring the muscles you are working close to fatigue. Exercise larger muscles before small ones. Legs, chest and back muscles before shoulders and arms. Choose exercises that prepare you for and complement your other activities.
Resistance	To perform resistance or strength training, you need to move a weight (resistance). The weight can be your body weight or weights of body parts, it can be a “free weight”, or you can move the resistance offered by a machine. If possible, it is recommended that the resistance and strength training take place in a gym or athletic club to make use of the strength equipment and receive instruction from a certified strength and conditioning specialist or certified personal trainer. If you are training at home, you will need to purchase resistance equipment such as free weights, tubing, or in-home equipment.
Intensity and Progression	Similar to aerobic exercise, resistance training needs to start out at a low intensity when beginning the program and can gradually increase as your body adapts to the new work load. Technique is very important to prevent injuries and ensure efficient movements. After a period of about three weeks to a month, you should be performing at an intensity high enough to stimulate the muscles to grow stronger. This intensity is extremely variable for each person. Most people are able to perform at a relatively high intensity without fear of injury, as long as they have progressed gradually. When beginning a resistance training program, be sure to have a certified strength and conditioning specialist or a certified personal trainer go through the machines or exercises with you and help you set the proper weights. Be patient and do not increase your weights too quickly, for this may lead to injury. Progress slowly, rest for at least one day between strength- training sessions, and increase the resistance in small amounts to produce safe strength gains.
Technique	It is important to perform each strength exercise with proper technique to protect your joints from undo stress. It can also help you avoid injury to muscles, tendons and ligaments. Strive for a correct body position, maintain your balance and keep your abdominal muscles tight to help stabilize the lower back. Breathe naturally and don't hold your breath. Exhale as you lift. Use a continuous, controlled (not too fast, not too slow) movement. Stop any exercise that causes pain.