If you haven't embraced Strength Training, you are missing the boat! In the 1960s and 1970s, Strength Training was reserved for competitive weightlifters and bodybuilders. Today, every health agency globally recommends Strength Training for its health benefits. If you are not Strength Training, you are accelerating the aging process and increasing your risk for infectious and degenerative diseases. Fortunately, evidence-based Strength Training is safe, efficient, and effective. It improves the health of your brain, immune system, heart, blood vessels, muscles, bones, tendons, and ligaments, among other benefits. In addition, strength training increases functional capacity (makes you stronger) and makes your body more injury-resistant. Start living your best life by applying these time-saving steps to your Strength Training routine.
Step One. Choose full-body workouts. Full-body routines are more efficient than split routines that train different muscles on different days. Choose approximately eight exercises (including upper and lower body). Sample exercises include abdominal crunch, leg curl, leg press or barbell squat, chest press or barbell bench press, compound row or bent-over barbell row, lateral raise, triceps extension, and bicep curl. For additional information on exercise selection and exercise performance, purchase Dr. Wayne Westcott's best-selling book (Building Strength & Stamina) HERE.
It is essential to realize that your muscular system cannot differentiate between types of resistance. In other words, your muscles are agonistic regarding Strength Training—meaning they don't care where the resistance comes from. Ultimately, choose the type of equipment that you are most comfortable using. At MEDFITNESS, we prefer the safety and efficiency of medical-grade Strength Training machines (e.g., MEDX, Nautilus, etc.).
Step Two. Train your entire body twice a week. Full-body training requires two to three days of rest between workouts to give the muscles time to get stronger and healthier. Working out more often increases the risk of over-training. The quality of your workouts is more critical than the volume. Focus on brief, intense, high-quality workouts to maximize benefits.
Step Three. Train as close to muscle failure as you can. Muscle failure occurs when you cannot complete a full repetition while maintaining proper form and speed. This training stimulus leads to maximum strength and health gains. Learn more about muscle failure HERE.
Step Four. Complete a single set per exercise. A single set taken to muscle failure can stimulate significant muscle growth and strength gains. Single-set workouts are efficient, making them easy to comply with. They also reduce the risk of overuse injuries. Learn more HERE.
Step Five. Choose a slow repetition speed. Moving fast can increase injury risk by increasing peak forces during each repetition (especially during the transition as you change directions). Moving slowly during each repetition is a safe way to get stronger and healthier. Slow repetitions (approximately five seconds up and five seconds down) minimize momentum while maximizing exercise intensity. Slow repetitions also make it easier to maintain proper form throughout each exercise. Choose a weight that allows you to move slowly and complete between eight to twelve repetitions with the correct form. Learn more HERE.
Step Six. Keep a record of your workouts. Record the date of your workout, the exercises performed, the weight lifted, machine settings (if you use machines), and the total number of repetitions completed. Use a small notebook or phone (i.e., free exercise app) to record your workouts. Your record-keeping should take less than 1 minute per workout. Measuring your workout results helps you to make progression decisions (i.e., how much to increase your weights). After each exercise, record the total number of repetitions. Progress to heavier weights once you can complete 12 repetitions with proper speed and form. Progress by 2.5 to 5 pounds for upper body exercises and 5 to 10 pounds for lower body exercises.
Step Seven. Consume adequate protein to maximize your workout's strength and health gains. See our Protein Guide for protein-rich foods and current protein recommendations HERE. A healthy diet comprising largely unprocessed whole foods (vegetables, fruits, whole grains, nuts, legumes, lean proteins, etc.) provides dozens of nutrients (dietary fiber, essential fats, vitamins, minerals, trace elements, phytonutrients, etc.) that support muscle health. Functional foods (i.e., high-quality protein powders, bars, etc.) can help you meet protein recommendations if you cannot consume adequate whole foods. Dietary supplements are not good or bad. They support good health by helping you meet nutrition requirements when properly used.
Step Eight. Subscribe to our Weekly Strength Tips. Get the latest Strength Training research, insights, and tactics delivered to your email inbox. Go to the bottom of our home page to subscribe to our Weekly Strength Tips HERE.
Step Nine. Visit the MEDFITNESS Learning Center. Our Learning Center contains dozens of educational articles, including lecture videos and other resources, designed to help you live and benefit from the Strength Training Lifestyle. Start learning HERE.
Step Ten. If you need help getting started, schedule your Free Trial Workout at MEDFITNESS. We specialize in efficient small-group Strength Training. Schedule your Free Trial Workout HERE. Published research has consistently shown that working with a trainer (i.e., being supervised during your workouts) improves workout results and training consistency. Learn more HERE.