Eat Wise & Exercise

Weight Training Basics

Get Started A basic weight training program is available online through LIVE FOR LIFE.

Train Your Muscles Equally Neglecting some muscle groups can lead to strength imbalances and posture problems. Train each major muscle group two to three times a week and then allow for 48 hours of rest for the muscle groups exercised. Above all, remember that quality is better than quantity. You should always be able to perform exercises through a slow and controlled full range of motion.

For instance, when performing bicep curls, make sure you are controlling the movement both when lifting up and when lowering down. Keep the movement at a steady pace, never moving too quickly or jerking. You will reap the most benefits from bringing the arm through the full range of motion by keeping the elbow close to the body and stable, lifting the arm all the way up and all the way down.

Weight training, also known as strength or resistance training, is a key component to any fitness program. Many strengthening programs can be done at home, so you don't need to join a gym to get the benefits of weight training.

Benefits of weight training:

Increases strength of bones, muscles and connective tissue
Helps prevent osteoporosis
Helps burn more calories — weight training increases muscle mass and as muscle mass increases, the rate at which your body burns calories increases
Enhances quality of life — as general strength increases the effort required to perform daily routines will be less taxing
Helps prevent falls by increasing body awareness and balance

Weight training guidelines:

When weight training, perform at least one exercise for all the major muscle groups. Below are the major muscle groups and corresponding exercises:

legs: squats
upper and mid-back: upright row
chest: push ups
shoulders: shoulder press
arms: biceps curls and triceps dips
core (abdominals and lower back): crunch, bridge and modified plank

Depending on your weight training goals, the number of sets and repetitions you should complete will vary. A set is a group of repetitions. A repetition is a particular movement performed one time. For instance, if you perform 10 biceps curl, you have completed 10 repetitions.

For muscle endurance complete 2 sets (15-20 repetitions in each set)
For weight loss complete 3 sets (10-15 repetitions in each set)
To strengthen complete 3 to 4 sets (8-10 repetitions in each set)
To build muscle complete 4 to 5 sets (4-6 repetitions in each set)

After you are able to complete all sets and repetitions in good form, increase the amount of resistance 5% - 10%.

If you need assistance with a program or would like ideas to vary your workout, sign up for a free fitness consultation by calling LIVE FOR LIFE at 684-3136, option 1.


Eat Wise & Exercise Home Easy Tracker (PDF Format) Contest Winners Past Weeks Experts Resources FAQ Last Year's Program Sponsored by LIVE FOR LIFE, Duke's employee health promotion program, Eat Wise and Exercise is a 10-week program from January 14 through March 23, 2008 — during the program you'll receive useful and practical information to improve your diet and exercise, and LIVE FOR LIFE coaches will keep you motivated. LIVE FOR LIFE at Duke Box 3200 DUMC 04290 Red Zone Durham, NC 27710 Phone: (919) 684-3136 Fax: (919) 681-0555 lflprogm@mc.duke.edu		LIVE FOR LIFE >> Eat Wise & Exercise >> Weight Training Basics
		Weight Training Basics Get Started A basic weight training program is available online through LIVE FOR LIFE. Train Your Muscles Equally Neglecting some muscle groups can lead to strength imbalances and posture problems. Train each major muscle group two to three times a week and then allow for 48 hours of rest for the muscle groups exercised. Above all, remember that quality is better than quantity. You should always be able to perform exercises through a slow and controlled full range of motion. For instance, when performing bicep curls, make sure you are controlling the movement both when lifting up and when lowering down. Keep the movement at a steady pace, never moving too quickly or jerking. You will reap the most benefits from bringing the arm through the full range of motion by keeping the elbow close to the body and stable, lifting the arm all the way up and all the way down. Weight training, also known as strength or resistance training, is a key component to any fitness program. Many strengthening programs can be done at home, so you don't need to join a gym to get the benefits of weight training. Benefits of weight training: Increases strength of bones, muscles and connective tissue Helps prevent osteoporosis Helps burn more calories — weight training increases muscle mass and as muscle mass increases, the rate at which your body burns calories increases Enhances quality of life — as general strength increases the effort required to perform daily routines will be less taxing Helps prevent falls by increasing body awareness and balance Weight training guidelines: When weight training, perform at least one exercise for all the major muscle groups. Below are the major muscle groups and corresponding exercises: legs: squats upper and mid-back: upright row chest: push ups shoulders: shoulder press arms: biceps curls and triceps dips core (abdominals and lower back): crunch, bridge and modified plank Depending on your weight training goals, the number of sets and repetitions you should complete will vary. A set is a group of repetitions. A repetition is a particular movement performed one time. For instance, if you perform 10 biceps curl, you have completed 10 repetitions. For muscle endurance complete 2 sets (15-20 repetitions in each set) For weight loss complete 3 sets (10-15 repetitions in each set) To strengthen complete 3 to 4 sets (8-10 repetitions in each set) To build muscle complete 4 to 5 sets (4-6 repetitions in each set) After you are able to complete all sets and repetitions in good form, increase the amount of resistance 5% - 10%. If you need assistance with a program or would like ideas to vary your workout, sign up for a free fitness consultation by calling LIVE FOR LIFE at 684-3136, option 1.