Muscling Up, Not Just for Muscle Heads

Muscling up: Better health through strength training

Strength training is a system of conditioning involving lifting weights especially for strength and endurance.

Benefits of Strength Training aka Resistance Training:

  • Increased metabolism
  • Reduces body fat
  • Prevents muscle loss due to aging
  • Increases bone mineral density which helps prevent osteoporosis and bone fractures
  • Prevents diabetes
  • Speeds up your digestion which decreases you risk for colon cancer
  • Reduces you resting bloodpressure
  • Relieve lower back pain
  • Reduces arthritis pain
  • Good for injury prevention from strong muscles and joints
  • Improved balance, flexibility, mobility, and stability
  • Decreased risk for heart disease
  • You will look and feel better

Guidelines to weight training:

  • 2- 3 times per week doing
    8-10 exercises with one set of each at 10 -15 repetitions.
  • Warm up by walking on the treadmill or riding the bike before you lift weights.
  • Slowly work up to lifting heavy weights otherwise you may injure yourself.
  • Go through a complete range of motion, move slowly, and with control, breath, maintain a neutral spine. Don’t sacrifice your form just to lift heavier weights.
  • Unlike aerobic training heart rate is not a good way to determine your intensity during weight training so listen to your body and base it on how much you are exerting yourself.
  • Strength training is recommended to be one hour of less.
  • Each muscle you train should be rested for one to two days before being worked again so the muscle can rebuild itself.
  • “No pain, no gain” This is not necessarily true and can be dangerous.  Know that your body will adapt to strength training and body soreness will reduce each time you work out.
  • Always breathe rhythmically, exhaling through the mouth as you perform the work.  Holding your breath can increase your blood pressure.
  • Always make sure you stretch after your workouts.

Exercise Prescriptions and Programs Call Nick @ 919-805-1111  or


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