Strength training can help you tone your muscles and improve your appearance. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Better yet, strength training doesn't have to take as long as you might think. For most people, one set of strength exercises for major muscle groups performed two to three times a week is sufficient.
Strength training can be done at home or in the gym. Free weights and weight machines are popular strength training tools, but they're not the only options.
You can do strength training with inexpensive resistance tubing or even your own body weight. With proper technique, you may enjoy noticeable improvements in your strength and stamina over time.
Apr. 03, 2014
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx. Accessed Dec. 27, 2013.
- Physical activity and health. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed Jan. 13, 2014.
- Tips to help you get more active. Weight-control Information Network. http://win.niddk.nih.gov/publications/tips.htm. Accessed Jan. 13, 2014.
- Peterson DM. Overview of the benefits and risks of exercise. http://www.uptodate.com/home. Accessed Jan. 13, 2014.
- Information about flexibility. National Institute on Aging. http://go4life.nia.nih.gov/stay-active-flexibility-info. Accessed Jan. 14, 2014.
- McHugh MP, et al. To stretch or not to stretch: The role of stretching in injury prevention and performance. Scandinavian Journal of Medicine and Science in Sports. 2010;20:169.
- Rodriguez NR, et al. American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and Science in Sports and Exercise. 2009;41:709.
- McMillian DJ, et al. Dynamic vs. static-stretching warm up: The effect on power and agility performance. Journal of Strength and Conditioning Research. 2006;20:492.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 15, 2014.
- Gibala MJ, et al. Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology. 2012;590:1077.