Benefits and Rules of Strength Training

Posted by Chad Waelchli MS, CSCS, and SPARQ Owner/ Head Coach on May 24th 2017

Strength training is a vital part of a balanced exercise program that includes dynamic flexibility, core, and functional movement exercises. Strength is defined as the maximum force a muscle or muscle group can generate at a specified velocity through a complete range of motion. Properly performed strength training with weight and body weight exercises places external stress, “overload,” on the body that in time, increases bone density, joint integrity and stability, muscle mass or fat free body mass, overall strength, and reduces the risk of injury. Strength training should be properly progressed and emphasized using a variety of activities including free weights and body weight for overall strength gains and medicine ball and stability balls for core strength and function.

Rules of Strength Training

1. Begin with body weight/functional exercises focusing on unilateral and bilateral movements and progress to light weights/resistance

2. Begin strength training with body weight exercises, suspension training exercises or with weights three times a week on non-consecutive days, and progress accordingly based on your gains, needs, season of training, but most importantly as prescribed by a educated, experienced professional.fits

3. Dynamically Warm-up for 15-20 minutes before each training session.

4. Spend no more than 60 minutes in the weight room to avoid fatigue or boredom, and to help prevent DOMS (delayed onset of muscle soreness).

5. Ensure you're using proper technique through supervision. Improper technique may result in injuries.

6. Cool down and statically stretch for 5–10 minutes after each session

7. Ensure adequate nutrition, including pre, during, and post workout. Your nutrition program should include proper supplementation and nutrition based on training goals.

8. Rest and recovery are important. Each person should have 6-8 hours of sleep each night for optimal recovery and training gains according to the American College of Sports Medicine.

9. Hydration is also very important. Each person should consume roughly 70% of your body weight in fluids per day, not including workout, to maintain normal bodily functions. That means a person that weighs 200 pounds should consume around 140 oz. of fluid per day. Know your body weight and weigh yourself after each training session. For each pound of weight lost, consume 16 oz. of fluid to replenish your fluid needs. To help in hydration, drink 4-6 oz. of fluid every 15-30 minutes during training.

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