Basic Requirements of Strength Training

Remember that to stimulate adaptation in muscles, you must overload the muscular system. You can overload the muscular system by increasing the resistance against a movement or by increasing the frequency or duration of the resisted movement. You can choose from several methods of executing a resistance activity, each of which uses a different type of muscle contraction. As you age your body adapts to strength training primarily through neural changes; the muscles respond more efficiently and more completely when necessary.

Before you put together the specifics of a strength program, decide whether your goal is to improve muscular endurance, pure strength, or a combination of the two. Muscular endurance is the ability to maintain a contraction for a prolonged period, or to contract the muscle with some force repeatedly. An example of muscular endurance is carrying a bag of groceries into the house; usually you hold your arms in the same position the whole time. If you do not have the endurance necessary to complete the carry, you drop the bag. You use pure strength to lift an object one time with a short movement, as when you put a suitcase into the car. Most people need both of these types of strength, so go with a combination program if you are not sure what type of strength you need for your goals.

If you are recovering from an injury or suffering from significant pain, you may need to begin with a program that emphasizes neuromuscular control. In such a regimen you use the same muscle again and again, overloading it primarily by repetitions. Therapists use this technique frequently; patients use lightweight rubber tubing for mild resistance, perform the same movement 15 or more times, and repeat the activity several times a day. This type of program is good for reducing pain and increasing motion in a joint before a regular strengthening program.

The ACSM guidelines for healthy adults recommend 2 days per week of resistance training (ACSM 2000; 2002). The guidelines suggest doing 8 to 10 exercises to work the major muscle groups. With regard to intensity, they recommend 8 to 12 repetitions per movement, using a moderate load. These guidelines sketch out an efficient program that will yield both muscular strength and endurance. If you desire a more advanced weight-training program, schedule a strength workout 3 days per week and do 3 sets of each exercise; this boosted level gives you greater benefits without overly stressing your arthritic joints. If you decide on a home exercise regimen, work out at least 3 days per week and add some functional strength activities into your daily routine.

Intensity

Progression

Frequency