Introduction to Strength Training/Weight lifting

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Introduction to Strength Training/Weight lifting
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Before you Hahhhhhhh. . .

• Weight-lifting/Strength Training is NOT BODY
  BUILDING

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Strength is Health

• Muscular strength is another aspect of HEALTH
• Types of Strength
• Absolute Strength
• Power
• Muscular Endurance
• Lean Body Mass (Ration of Fat to Muscle)

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What is Strength Training?

• Weight lifting or strength training is the
  lifting of heavy weights and/or resistance in a
  prescribed manner as an exercise

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Advantages of Strength Training

• Lose weight (the more muscle mass you have, the
  more calories you will burn!)
• Become stronger
• Re-shape your body/Improve muscle tone
• Improve your muscle mass/tone
  (Improve Lean Body Mass)
• Improve self-esteem

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Myth 1

• Weight-lifting gonna make us BIGGER
• Body builders make up an extremely small
  percentage of the population.
• That is how they make their living. They spend 4
  - 5 hours per day working out in the gym
• Some of them use performance-enhancing drugs to
  build and maintain those huge physiques.

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The Truth is

• It will make you more toned and leaner (muscles
  are more compact/dense takes up less space
  than fat)
• Even for guys, weight-lifting alone is unlikely
  to increase bulk (have to train like a real
  bodybuilder in order to be big 

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Case Study

• A friend and you sits on the sofa watching TV.
  You personally strength-train 3 times a week, but
  your friend doesn't. After watching TV for an
  hour, which of you will have burned more
  calories? 

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Myth 2

• Muscle weighs more than fat

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The Truth is

• Muscle doesn't weigh more than fat
• They weigh exactly the same
• It's just more compact and denser
• It actually takes up less space

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Strength Training Terminology

• Repetitions (reps) How many times the exercise
  is done without a rest
• Sets The number of times you complete a group
  of repetitions
• Resistance The weight you are lifting
• Repetition maximum (RM) The maximum number of
  times you can lift a given resistance
• Recovery The time taken between each set

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FAQs on Strength- training

• How many days a week should I work out?
• How many sets and repetitions of each exercise
  should I do?

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Main Points of a Strength Training
Program

• The optimal strength training routine should be
  performed 2 3 days per week
• You should start out by doing 2 3 sets for each
  exercise
• Lift a weight that will fatigue your muscles in 8
  12 reps

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Main Points of a Strength Training
Program

• Always use proper form slow, controlled
  movements without jerking the weight or using
  momentum
• Should take about 2 3 sec to lift the weight
  3 4 sec to lower it 
• Any medical conditions that will prevent you from
  safely participating in a strength training
  exercise