Tag Archives: toning up

Strength Training Basics

The key to any strength training program is knowing what your goals are.  Strength training uses a variety of resistance techniques to achieve any number of goals, and your routine will vary greatly based on what your goals happen to be.  Weight training is a great way to burn fat and gain muscle no matter what your age, but it becomes especially important as we get older.

Muscles burn twice as many calories as fats do, so building muscle is a great way to enhance your metabolism and burn more calories every day.  When setting out to gain muscle and lose fat, it’s important to have a basic idea of what kind of routine you need to use to reach your specific goals.  There are lots of options for strength training equipment available, and you might be surprised how much you can do with just your own body weight.  Resistance bands, machines, free weights, and medicine balls are all other good choices for building muscles.  Picking a method for your training regimen has to be based on what your ultimate goal is.

If your goal is to ‘tone up’, you want to decrease body fat while simultaneously increasing muscle definition without busting out of your t-shirt.  In contract, those who want to buy bigger t-shirts for their biceps are trying to ‘bulk up’.  The average person is not interested in bulking up, lifting very heavy weights for a few reps every day, coupled with the strict diet required for reaching body building goals can really get in the way of day to day life.  That being said, everyone should lift heavy weights.

That may sound like a contradiction, but what you and I think of as heavy is a walk in the park to someone who body builds, just check out the Olympic records!  When your muscle becomes fatigued, it tears a little bit.  The body’s effort to repair these tears is what makes you sore and helps those muscle burn calories that take those unwanted pounds off.  Lifting light weights will get you results, if you have the time to do enough repetitions to fatigue your muscle.  You might have to do 100 reps with a 5lb weight to feel a little burn, but only 12 with a fifteen pound dumbbell.  Our time is valuable, so cutting down the reps by increasing the weight you lift will keep your workout moving along.

Whether we like it or not, muscle mass decreases with age.  It’s important to replace that muscle as we age regardless of what type of weight you’re lifting or how much time you spend doing it, as long as the muscles get tired.  Strength training of any type is also going to help keep bones dense, making them less likely to break and aiding in the prevention of osteoporosis.  Building muscle can also help with balance, making dangerous falls less likely to occur.

Now you have an idea of what you’re getting with a strength training routine, so go get started!  Have questions?  Want help?  Ask us!  Info@FitNicePT.com.