Video 1: Strength Training
Strength Training - Introduction
Strength training is a type of exercise that focuses on building strength by challenging our muscles.
We typically use resistance in the form of body weight, weights we hold in our hands, resistance bands or tubing, and machines.
We will be completing 2 sets of 10 repetitions for each exercise before we move on to the next exercise.
|Exercise||Focus Area||Sets x Repetitions|
|Shoulder Circles (Forward and Reverse)||Shoulders||2 x 10|
|Push-Pull||Chest & Back||2 x 10|
|Overhead Reach (One Arm at a Time)||Shoulders, Elbow||2 x 10|
|Side Bends||Abdomen, Back||2 x 10|
|Hip Circles||Hips||2 x 10|
|Marching in Place||Knees, Hips,
|2 x 10|
|Side Steps||Hips||2 x 10|
|Kick Back||Hamstrings||2 x 10|
|Calf Raises||Calves||2 x 10|
We will be using 2 sets of 12 repetitions, starting by doing each exercise one time and then repeating the entire group.
|Biceps Curls||Biceps||2 x 12|
|Shoulder Shrugs||Shoulders, Upper Back||2 x 12|
|Upright Row||Shoulders||2 x 12|
|Shoulder Press||Shoulders||2 x 12|
|Lateral Raise||Shoulders||2 x 12|
|Triceps Extension||Triceps||2 x 12|
|Seated Knee Extensions||Quadriceps||2 x 12|
|Seated Straight Leg Lift||Hip Flexors||2 x 12|
|Seated Straight Leg with Ankle Mobility||Quadriceps & Ankles||2 x 12|
|Sit-to-Stand||Full Lower Body||2 x 12|
|Calf Raises||Calves||2 x 12|
|Lateral Lunge||Hips / Lower Body||2 x 12|
Move gently, relax, breathe deep, and return to baseline.
|Exercise||Focus Area||Sets x Repetitions|
|Shoulder Circles (forward and reverse)||Shoulders||1 x 10|
|Push-Pull||Chest & Back||1 x 10|
|Overhead Reach||Shoulders, Elbow||1 x 10|
|Scapular Retraction||Upper Back||1 x 10|
|Straight Leg Hamstring Stretch||Hamstrings||1 x 10|
|Ankle Mobility||Ankles||1 x 10|
|Rainbows||Shoulders||1 x 10|
|Neck Mobility||Neck||1 x 10|
|Deep Breaths & Gratitude||Relaxation||3|
We have over 600 muscles in our body! Our muscles help us feel strong and stable, and help us lift, bend, push, and pull.
Strength training is a type of exercise that focuses on building strength by challenging our muscles. We typically use resistance in the form of body weight, weights we hold in our hands, resistance bands or tubing, and machines.
There isn’t one type that is “better” than the other. It depends what is accessible, reasonable, safe, and what you like to use.
The goal of strength training is to build or maintain muscle strength. There are many benefits of strength training that extend past the benefits for our muscles.
Strength training can help us feel better overall, but specifically it can help us:
- Increase or maintain bone mass
- Increase muscle strength so we can produce more force
- Improve our connective tissues (tendons and ligaments)
- Reduce our risk of injury
- Speed up our metabolism (which helps us get rid of extra stored body fat)
- Improve the function of our heart
- Improve our health markers in our blood
- (Improving the good HDL cholesterol and reducing the negative LDL cholesterol)
- Adults with better muscle strength have a 20% lower risk of mortality (33% lower
risk of cancer specific mortality) than adults with low muscle strength.
The approach you use may look different depending on your goals, but generally speaking, here are a few principles that make a significant difference:
- Work on strength training at least 2 times each week.
- Warm-up for 5-10 minutes before you start challenging your muscles.
- Fit in at least 5 exercises, you can do more if you would like to.
- Do a minimum of 2 sets for each exercise.
- Do 8-12 repetitions at a time if you want to emphasize strength.
- Do 12 or more repetitions if you want to emphasize muscle endurance.
- Cool down for 5-10 minutes to let your body safely return to rest.
Ideally we want to work on strength 2 or more times per week with a day of rest between your workouts to allow your body to recover.
Attempt each workout to do slightly more than you did before- either more repetitions, more resistance (weight), more frequent, or for a longer duration.
Neural adaptations, along with increased muscle size, are important for enhanced muscle strength.
How Do I Know When I am Ready to Increase the Weight?
Completing between 8 and 15 repetitions for most exercises is ideal to build strength.
You want to select a weight that is heavy enough so that the last repetition of your last set is quite challenging. It is not mandatory, but you might consider buying two sets of dumbbells: a lighter set and a heavier set of dumbbells.
It is more important to have great form than to lift a heavier weight. If you feel like your form is struggling, you can grab a lighter set of weights, or just use bodyweight.
Why Do We Warm-Up and Cool-Down?
Before you begin your exercise, it is important to perform 5-10 minutes of warm-up activities. Instead of doing a series of stretches before exercise, we want to complete an active warm-up. This should consist of movements that are continuous (rather than stretch-and-hold), and at a lower to higher intensity.
A pre-exercise warm-up is designed to prepare the body for exercise. It helps us gradually increase our heart rate, the temperature of our body, increase blood pressure, and prepare our body to use energy. A warm-up should gently build from a low intensity up to a higher intensity. A warm-up will lower your risk of cardiac and orthopedic injury. Many years ago it was recommended to stretch before you exercise, and research has shown us that static stretching may increase risk of injury and decreases our power output.
A post-exercise cool-down helps the body safely return to rest. Resist the urge to immediately rest after you’ve finished a challenging portion of exercise.
Moderate to low intensity activity should be performed for 5-10 minutes after exercise. This gradually decreases heart rate, reduces our body temperature, and decreases blood pressure to return to rest.
Shoulder (Overhead) Press
Lateral Shoulder Raise
Lat pull down
Sit-To-Stand is a safer variation
*May be hard on the knees
Seated Knee Extension
Straight Leg Lift
Hamstring curl on ball