Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system.  Regular strength training can have a profound influence on your physical appearance, metabolic function and risk of injury.

Unfortunately, unless you perform regular strength exercise, you can expect to lose more than ½ pound of muscle every year of life after age 25.  Without strength training your muscles decrease in size and you experience a corresponding decrease in metabolic rate which can lead to weight gain.  

Regular strength training results in increased muscle fiber size as well as increased muscle, tendon, bone and ligament strength.  Additionally, an increase in muscle tissue causes a corresponding increase in your metabolic rate leading to weight loss. 

If you are new to strength training it is best to start with less weight than you think you are able to lift  and  gradually work up so that you don’t become unnecessarily sore.  In the first 30 days start with 10-15 repetitions per set.  Over the next 60-90 days you may progress to heavier weights and less repetitions.

Repetition – one movement of a weight; most programs are composed of 8-15 repetitions of an exercise

Set – an entire group of exercises; if you do each group of exercises twice you’ll have completed 2 sets

In your first 30 days start with 1-2 sets of each exercise.  Over 60 -90 days you may progress to 1-3 sets of each exercise.