Strength Training Basics

  How to begin building muscle

Starting a strength training program can be intimidating. All those weight machines, free weights, resistance tubes - how are you supposed to know what to do with them? How much weight should you lift? How many times should you lift them? How much time should a good strength training program take?

There is no easy answer. Different bodies respond better to different programs and people who already have muscle will likely want to start out at a much higher level than those who don’t.

The best advice is start with something you can do and take it from there. Practice exercises you’re familiar with and then learn the ones you’d like to. Work up to filling 20 to 30 minutes with different moves. It sounds like a lot of time but if each exercise plus rest takes 2 ½ to 3 minutes to complete, that’s only 10 to 12 exercises in thirty minutes.

Gaining muscle

For a muscle to grow it needs to be challenged to the point of fatigue (or failure). Fatigue is the point at which you can no longer lift a weight properly and safely with the correct posture. The heavier the weight, the fewer repetitions you’ll be able to do before your muscles tire. If you plan to do 12 repetitions, choose a weight that you can only lift in proper form that many times.

Typical strength training programs

Strength training programs often include one to three sets of about five to 20 repetitions of an exercise. Thirty seconds to several minutes of rest may be taken after each set.

• Heavy weight, low reps - People who want big muscle gains choose weights they can only lift six to eight times. This type of weight lifting is more often undertaken by men but some professionals encourage women to incorporate heavier weights to challenge themselves.
• Light weight, high reps - Lifting very light weights for a high number of repetitions has long been considered the best way for women to strength train because it prevents them from realizing too much muscle gain. But if the weight is too light (if you can lift it 20 times without tiring it probably is) your muscles won’t be challenged enough to make any changes at all. It’s female muscle myths like these that cause us confusion when it comes to getting in shape.
• Middle ground - A pretty safe formula is to lift the amount of weight that you can safely handle for eight to 12 repetitions before the muscles become fatigued. You may choose to start with one set of eight reps for each exercise and work your way up to three sets of twelve over time, or you may choose to stay at one set and increase the weight as you become stronger.
  

When strength training it is important to cover all major muscle groups or you could end up with some that are underdeveloped. This can raise your risk of injury.

All strength training involves resistance, which can be found in the form of free weights and machines, your own body weight or stretchy tubes. There is some debate over *which strength training method is best[What Tones Best] but it’s clear they all help you reap the benefits of having muscle.

*Remember to talk to your doctor before staring a strength training program. If you don’t know the correct way to perform an exercise, enlist the expertise of a personal trainer. Never lift weights you can’t handle.