Strength Training

Strength training makes it easier to do everyday chores such as carrying laundry or groceries. Additionally, as you build muscle, you will burn more calories. Exercise that strengthens your muscles also strengthens your bones.

Strength Training

Strength Training Resources

Exercise bands, kettle bells and dumb bells are an inexpensive, yet effective way to do strength training at home. They also offer excellent portability and are compact for storage.  

Beginner Routines

 

Beginner Strength Training for Healthy Adults

Frequency

1-2 days a week

Intensity

Moderate effort, Rate of Perceived Exertion (RPE) of 3-5 out of 10*

Time

10-15 Repetitions, or 20 minutes of activity

Type

Dynamic types of exercises, using full range of motion

Intermediate/Advanced Routines

 

Moderate Strength Training for Healthy Adults

Frequency

2-3 times per week

Intensity

Mild discomfort, Rate of Perceived Exertion (RPE) 5-8 out of 10, or 3-4 sets for each target muscle group

Time

12-20 Repetitions for endurance

8-12 Repetitions for hypertrophy or size increase*

1-8 Repetitions for strength/power

Type

Dynamic types of exercises, using full range of motion

 

Flexibility Routines

Stretching helps your body to work better. Together, stretching and body alignment exercises will help you to remain injury-free while you enjoy a wide range of activities. 

 

Before adopting any kind of diet or medical program, please consult your doctor. This educational material is for informational purposes only, and is no substitute for a physician's consultation and/or examination.

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