Strength Training

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Strength Training

• Presented by
• Brian Siegert
• Marshalltown Police Department

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My Background

• Started training in college
• Competed in natural body building competitions
• Graduated from University of Northern Iowa, May
  2000
• Certified personal trainer for LifeTime Fitness
• 
  Schaumburg, IL

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Strength Training

• It is used to develop the strength and size of
  skeletal muscles.
• When properly performed it can provide
• Significant functional benefits
• Improvement in overall health and well-being

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Goals of Strength Training

• According to the American Sports Institute
• The goal of strength training is to gradually
  and progressively overload the musculoskeletal
  system so it gets stronger.
• Regular strength training will
• Strengthen and tone muscles
• Increase bone mass

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How does it work?

• Causes damage or tears to the muscle cells
• Muscle cells are quickly repaired by the body
• The muscles regenerate and grow stronger

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How Much Strength Training is Needed?

• The American College of Sports Medicine
  recommends that strength training should be
  progressive in nature.
• Beginners should
• complete 1 set of 8-10 exercises for the major
  muscle groups (chest, back, shoulders/arms, abs,
  and legs
• 8-12 repetitions, two to three times per week

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Types of Weights

• Free Weights
• Machine Weights

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Free Weights

• Advantages
• Variety of exercises for all muscle groups
• Allows for self-selected movement based on
  anatomy
• Help build coordination because it takes skill to
  move the dumbbell
• You can recruit more muscles than just the group
  you are focusing on
• Disadvantages
• Risk for injury from dropped bars or dumbbells
• An additional person is necessary for spotting
  purposes
• Constantly changing weight plates throughout
  workout
• Require skill and knowledge

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Machine Weights

• Advantages
• Simple to use
• Relatively Safe
• Do not require a lot of coordination
• Disadvantage
• Require a lot of space
• Each machine is typically limited to working 1
  muscle group
• If your body doesnt match the movement of the
  machine, injury may occur

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Misconceptions

• Some people avoid strength training because they
  heard it may increase blood pressure.
• Systolic pressure increases about 35-50 during
  exercise and returns quickly to normal upon rest
• Some people avoid strength training because they
  fear they will gain more weight.
• Strength training adds muscle, but is the best
  way to lose fat
• Increases calorie use during each training
  session
• Increases calorie use for several hours following
  exercise due to after-burn effect
• Increases calorie use all day by adding new
  muscle tissue
• Every pound of new muscle uses about 35 calories
  each day just for tissue maintenance

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Misconceptions for Women

• Women should train differently than men.
• Women that weight train will become big,
  muscular, and highly defined.

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Benefits of Strength Training

• Builds muscle, strength, and tone
• Humans lose 5 pounds of muscle every decade after
  the age of 30
• Number of muscle fibers declines with age
• From age 30-70 you can lose more than 25 of your
  type 2 muscle fibers (strength fibers)
• Strength exercises can slow down or reverse aging
  process by building muscle mass and strength
• Makes you less prone to low back injuries.
• Because you become more regular, it helps reduce
  the risk of colon cancer.

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Continued Benefits of Strength Training

• Shown to build bone to help avoid Osteoporosis,
  which is a condition of accelerated bone mineral
  loss.
• May help lower blood pressure
• More strength can lead to fewer falls in elderly
• It can raise metabolic rate, an important factor
  in maintaining body weight.
• Strength training is energizing.
• It improves your muscular endurance.
• Decreases your risk of developing adult onset
  Diabetes

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Continued Benefits of Strength Training

• Strength training increases your blood level of
  HDL Cholesterol (good type)
• Improves your posture
• Improves the functioning of your immune system
• Lowers your resting heart rate which equals a
  more efficient heart
• It improves your balance and coordination.
• It elevates your mood.

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Basic PrincipalsBefore Beginning a Program

• Overload
• Use more resistance than your muscles are used
  to.
• Lift enough weight so that you only complete the
  desired number of reps.
• You should finish your last rep with difficulty
  (but still keeping good form).
• Progression
• Avoid plateaus by increasing your intensity
  regularly.
• Increase the amount of weight you use
• Change the number of sets or repetitions
• Change the exercises
• Change the type of resistance (weekly/monthly)

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• Specificity
• Train to your goal
• Training for strength use higher weight and
  lower reps
• Training for weight loss use a variety of rep
  ranges to target different muscle fibers
• Rest and Recovery
• Rest days are just as important as workout days
• During rest days, muscles grow and change
• Do not work same muscles two days in a row

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Example Exercises

• Chest
• Bench press
• Chest press machine
• Push-ups
• Pec deck machine
• Back
• One arm rows (lawn mowers)
• Seated row machine
• Back extensions
• Lat pull-downs or pull-ups

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Exercise Examples

• Shoulders
• Overhead presses
• Lateral raises
• Front raises
• Shoulder shrugs
• Abs
• Crunches
• Reverse Crunches
• Oblique Twists

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Exercise Examples

• Biceps
• Bicep curls
• Hammer curls
• Concentration curls
• Triceps
• Tricep extensions
• Dips
• Kick Backs

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Exercise Examples

• Quadriceps
• Squats
• Lunges
• Leg extensions
• Leg press machines
• Hamstrings
• Deadlifts
• Lunges
• Leg curl machines

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Sequence of Exercises

• You need at least one exercise for each muscle
  group
• If you leave any muscle groups out, it could lead
  to an imbalance in muscles
• Start with large muscles then move to smaller
  muscles

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Choosing Reps/Sets

• Fat Loss
• 1-3 Sets
• 10-12 Reps
• Muscle Gain or Size
• 3 Sets
• 6-8 Reps to fatigue
• Health/Endurance
• 1-3 Sets
• 12-16 reps

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How Long to Rest Between Sets

• Depends upon the goal
• Higher intensity equals the need for longer rest
• When lifting to fatigue it takes an average of
  2-5 minutes for muscles to rest for the next set
• Lighter weight equals the need for more reps
• 30-60 seconds for muscles to rest

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• American College of Medicine recommends you train
  each muscle group 2-3 times per week.
• In order for muscles to repair and grow, you will
  need about 48 hours of rest between workout
  sessions.
• Remember The higher the intensity, the longer
  rest you will need.

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Where to Workout

• Gym
• Free weights and machines are available
• Membership is only purchase necessary
• Convenience
• Home
• Resistance Bands
• Dumbbells
• Exercise Ball
• Good core workout including balance and stability
  while building strength an endurance
• Home fitness equipment

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How Much Weight to Lift

• Depends upon how many sets/reps are to be
  completed
• General rule Lift enough weight that you can
  only complete the desired number of reps

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Tips

• Larger muscles (glutes, thighs, chest, and back)
  can usually handle heavier weight than smaller
  muscles (shoulders, arms, abs, and calves).
• You will usually lift more weights on a machine
  than with a dumbbell.
• When using machines you are usually using both
  arms or legs for the exercises
• When using dumbbells, each limb works
  independently
• Beginners should focus on form more than heavy
  weight
• It takes several workouts to figure how much
  weight to use

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More Tips

• Pick up a light weight and do a warm up set of
  the exercise of your choice
• Do 10-16 reps
• On your next set, increase your weight by five or
  more pounds and perform your goal reps.
• If you can do more of your desired reps, increase
  your weight for your third set.

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Things to Keep in MindBefore Working Out

• Always warm up
• Light cardio or a light weight set
• Lift and lower weights slowly
• Do not use momentum to lift weights
• If you have to swing the weight, you are probably
  doing too much.
• Breathe
• Do not hold your breath
• Use a full range of motion throughout the
  movement
• Stand up straight
• Good posture
• Engage abs in every movement

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Questions