Strengthening Your Muscles
The Benefits of Strength Training
- Back pain
Weight lifting, using:
- Free weights
- Weight machines
- Elastic tubing
- Body weight exercises, such as push ups or chin ups
How to Get Started
- Begin each exercise with light weights and minimal repetitions.
- Slowly increase weight, never adding more than 10% in a given workout.
- Do strength-training exercises 2 or more days a week. Allow at least one day between each workout for your bones and muscles to rest.
- Gradually increase the number of repetitions to 2 to 3 sets of 8 to 10 repetitions with a rest period of 60 seconds between sets.
- Although stiffness the day after exercise is normal, if you are in pain, you did too much. Decrease the intensity or the duration of your exercise next time.
American Council on Exercise http://www.acefitness.org
Shape Up America! http://www.shapeup.org
Canadian Academy of Sport and Exercise Medicine http://casem-acmse.org
Health Canada http://www.hc-sc.gc.ca
2008 Physical Activity Guidelines for Americans. United States Department of Health and Human Services website. Available at: http://www.health.gov/PAGuidelines/pdf/paguide.pdf. Accessed February 3, 2014.
Exercise: how to get started. American Academy of Family Physicians website. Available at: http://www.aafp.org/afp/20061215/2095ph.html. Published December 2006. Accessed February 3, 2014.
Growing stronger: strength training for older adults. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/physicalactivity/growingstronger/index.html. Updated February 24, 2011. Accessed February 3, 2014.
- Reviewer: Michael Woods, MD
- Review Date: 02/2014 -
- Update Date: 02/03/2014 -