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Strength Training Basics: Why & How should you start? by Gregory Florez, First Fitness Strength training involves exercising with the specific goal of increasing muscular strength or size and the ability to produce force. So, while aerobic activity is continuous and provides a stimulus to enhance muscular endurance, strength training is deliberately more intense and shorter in duration to provide the stimulus to increase contractile protein within the muscle and toughen the connective tissue within and around the muscle. Once thought of as an activity for body builders and power lifters, people of all ages, goals and interests now practice strength training. Strength training contributes to not only sports performance, but also helps you manage your weight, reduce risk of injury and generally helps you perform better in both household chores and recreational activities. The key to getting started safely on a strength training program is using the proper equipment strength equipment and progressing gradually. Back support can spell the difference between success and failure, a high quality weight training belt belts can help you keep your exercise comfortable and possibly prevent back injury . training gloves gloves also make your workout more comfortable, and can also support your wrists wrist wraps and protect your hands. It is always best to start slowly and work your way up. If you are new to strength training start with one set of 12 to 15 repetitions per muscle group. While 12 to 15 repetitions are on the border between strength and endurance exercise, the lighter weights put let stress on the muscle and allow them to adapt to a new activity with less risk of discomfort or injury. A good rule of thumb for starting weight, if you are in good health, is to begin with 50% of your one repetition maximum. For example, if you can bench press 100 pounds, one time (using maximum effort), you would perform your strength routine with a starting weight of 50 pounds. free weights As your muscles adapt, you can gradually increase the weight and decrease the repetitions until you are exercising in the eight to 12 repetition range. Try to learn at least two exercises for each major muscle group including your back, chest, shoulders, arms, legs, and abdomen abs . If you are unsure of any component of your program, you may want to consider utilizing the services of a certified personal trainer to help get you started and coach you on proper lifting techniques.