Benefits of Strength Training or Resistance Training
- Increased Metabolism– Resting skeletal muscles are responsible for more than 25% of the body’s calorie use. During a strength training session, your muscles endure a process of microtrauma and small tears in your muscles occur. This is that “sore” feeling you get after completing a workout. The process of repairing and remodeling the muscles not only creates more muscle mass but burns more calories during this process.
- Stronger Bones– Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone mass. Activities that put stress on bones can cause bone-forming cells to be more active. That stress comes from the tugging and pushing on bone that occur during strength training. The result is stronger, denser bones.
- Better Cardiovascular Health– Your heart is a muscle! Strength training improves your blood pressure and triglyceride levels similarly to cardiovascular exercise. It also has an even greater benefit on your HDL cholesterol level.
- Boosted Brain Health– Numerous studies are showing that strength training
- Reduced Risk of Injuries- Think of your muscles as your body’s natural shock absorbers. Strong muscles dissipate the landing forces experienced in weight bearing activities. By having balanced muscles throughout your body, you can prevent overuse injuries, maintain your balance, and prevent falls.
What is your Strength Training Goal?
Muscle Endurance– Focus is on improving the ability of your muscles to perform over a long period of time.
Muscle Hypertrophy ( Growth)– Focus is on increasing the size of your muscles.
Muscle Strength– Focus is on increasing the amount of force your muscles can exert.
Muscle Power– Focus is on being able to exert maximal force in as short of time as possible.
Strength Training Plan of Success
| Goal | Weight | Sets | Reps | Rest Time |
| Muscle Endurance | 60-70% 1-RM | 2-3 | 8-15 | <30 seconds |
| Muscle Hypertrophy | 70-80% 1-RM | 3-6 | 6-12 | 30-90 seconds |
| Muscle Strength | 80-90% 1-RM | 2-6 | <6 | 2-5 minutes |
| Muscle Power | >90% 1-RM | 3-5 | 1-2 | 2-5 minutes |
How to Determine your 1-RM
1-RM = 1 Repetition Maximum
(The greatest amount of weight you can lift one time)
| Number of Repetitions completed | Lower Body Coefficient | Upper Body Coefficient |
| 1 | 1 | 1 |
| 2 | 1.05 | 1.04 |
| 3 | 1.13 | 1.08 |
| 4 | 1.16 | 1.2 |
| 5 | 1.2 | 1.15 |