Many Americans do weight- or resistance-training programs to improve their health and fitness. The following quiz can help you find out if you know enough about strength training to start a program yourself.
1. It's important to check with your doctor before beginning a weight-training program.
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If you are older than 35 and have not been active for several years, check with your health care provider before starting any exercise program. Also check with your provider if you have any of these health conditions:
High blood pressure
Heart trouble
Family history of early stroke or heart attack death
Dizzy spells often
Short of breath after mild exercise
Arthritis or other bone or joint problems
Severe muscle, ligament, or tendon problems
Obesity
2. To avoid injury when weight training, drink plenty of water while lifting.
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You should also keep your workout area clean and free of clutter. Stretch after warming up. Always use a spotter when doing bench presses and squats. Lift with a buddy whenever possible.
3. It doesn't matter which type of shoes you wear.
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Wear good athletic shoes that give you good traction on the floor.
4. Weight-training programs can be done with free weights or weight machines.
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It is easier to change free weights to use with people who are smaller or larger. But machines are safer than most free weights because the weight is more controlled.
5. Don't work any muscle group more than 3 times a week.
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Include at least 1 exercise for each of these:
Upper back
Shoulders
Chest
Lower back
Abdominals
Front of arms (biceps)
Back of arms (triceps)
Buttocks
Front of thighs (quadriceps)
Back of thighs (hamstrings)
Lower legs
You can do different exercises that work the same muscle groups on alternate workout days. To improve muscle strength, you should do at least 2 sessions a week that include exercises for all major muscle groups. To boost muscle endurance, you should do at least 3 sessions a week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all major muscle groups.
6. Rest each muscle group at least 2 days between workouts.
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Muscles need time to repair and rebuild after a workout. That's what makes them stronger. Doing weight training 2 to 3 times a week will allow enough time for rest. This will also give you enough of a workout to boost your strength.
7. Work larger muscle groups such as the legs, chest, and back before the smaller ones such as shoulders and arms.
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For instance, do bench presses and squats before triceps push-downs and leg extensions.
8. Rest between sets to give your muscles a chance to recover.
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Once you have hit your stride, you should only need 30 seconds to 2 minutes of rest. Beginners may need to rest a little longer.
9. It's safe to hold your breath when you lift.
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Keep breathing. Holding your breath raises blood pressure, possibly to dangerous levels. Exhale on exertion.
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