Strength Training
Presented by
Brian Siegert
Marshalltown Police Department
My Background

Started training in college

Competed in natural body building competitions

Graduated from University of Northern Iowa, May 2000

Certified personal trainer for LifeTime Fitness
Schaumburg, IL
Strength Training


It is used to develop the strength and size of
skeletal muscles.
When properly performed it can provide
 Significant
functional benefits
 Improvement in overall health and well-being
Goals of Strength Training
According to the American Sports Institute:
“The goal of strength training is to gradually and
progressively overload the musculoskeletal system so
it gets stronger.”

Regular strength training will
Strengthen and tone muscles
 Increase bone mass

How does it work?

Causes damage or tears to the muscle cells

Muscle cells are quickly repaired by the body

The muscles regenerate and grow stronger
How Much Strength Training is Needed?
The American College of Sports Medicine
recommends that strength training should be
progressive in nature.

Beginners should
 complete
1 set of 8-10 exercises for the major muscle
groups (chest, back, shoulders/arms, abs, and legs
 8-12 repetitions, two to three times per week
Types of Weights
Free Weights
Machine Weights
Free Weights
 Advantages:
 Variety of exercises for all muscle groups
 Allows for self-selected movement based on anatomy
 Help build coordination because it takes skill to move the
dumbbell
 You can recruit more muscles than just the group you are focusing
on
 Disadvantages:
 Risk for injury from dropped bars or dumbbells
 An additional person is necessary for spotting purposes
 Constantly changing weight plates throughout workout
 Require skill and knowledge
Machine Weights
 Advantages
 Simple
to use
 Relatively Safe
 Do not require a lot of coordination
 Disadvantage
 Require
a lot of space
 Each machine is typically limited to working 1 muscle group
 If your body doesn’t match the movement of the machine,
injury may occur
Misconceptions

Some people avoid strength training because they
heard it may increase blood pressure.


Systolic pressure increases about 35-50% during exercise
and returns quickly to normal upon rest
Some people avoid strength training because they
fear they will gain more weight.

Strength training adds muscle, but is the best way to lose fat
Increases calorie use during each training session
 Increases calorie use for several hours following exercise due to
after-burn effect
 Increases calorie use all day by adding new muscle tissue


Every pound of new muscle uses about 35 calories each day just for
tissue maintenance
Misconceptions for Women


Women should train differently than men.
Women that weight train will become big,
muscular, and highly defined.
Benefits of Strength Training







Builds muscle, strength, and tone
Humans lose 5 pounds of muscle every decade after
the age of 30
Number of muscle fibers declines with age
From age 30-70 you can lose more than 25% of your
type 2 muscle fibers (strength fibers)
Strength exercises can slow down or reverse aging
process by building muscle mass and strength
Makes you less prone to low back injuries.
Because you become more regular, it helps reduce the
risk of colon cancer.
Continued Benefits of Strength Training







Shown to build bone to help avoid Osteoporosis,
which is a condition of accelerated bone mineral loss.
May help lower blood pressure
More strength can lead to fewer falls in elderly
It can raise metabolic rate, an important factor in
maintaining body weight.
Strength training is energizing.
It improves your muscular endurance.
Decreases your risk of developing adult onset
Diabetes
Continued Benefits of Strength Training






Strength training increases your blood level of
HDL Cholesterol (good type)
Improves your posture
Improves the functioning of your immune system
Lowers your resting heart rate which equals a
more efficient heart
It improves your balance and coordination.
It elevates your mood.
Basic Principals
Before Beginning a Program

Overload




Use more resistance than your muscles are used to.
Lift enough weight so that you only complete the desired number of
reps.
You should finish your last rep with difficulty (but still keeping good
form).
Progression

Avoid plateaus by increasing your intensity regularly.
 Increase the amount of weight you use
 Change the number of sets or repetitions
 Change the exercises
 Change the type of resistance (weekly/monthly)

Specificity


Train to your goal
 Training for strength – use higher weight and lower reps
 Training for weight loss – use a variety of rep ranges to target
different muscle fibers
Rest and Recovery

Rest days are just as important as workout days
 During rest days, muscles grow and change
 Do not work same muscles two days in a row
Example Exercises

Chest
Bench press
 Chest press machine
 Push-ups
 Pec deck machine


Back
One arm rows (lawn mowers)
 Seated row machine
 Back extensions
 Lat pull-downs or pull-ups

Exercise Examples

Shoulders
 Overhead
presses
 Lateral raises
 Front raises
 Shoulder shrugs

Abs
 Crunches
 Reverse
Crunches
 Oblique Twists
Exercise Examples

Biceps
 Bicep
curls
 Hammer curls
 Concentration curls

Triceps
 Tricep
extensions
 Dips
 Kick
Backs
Exercise Examples

Quadriceps
 Squats
 Lunges
 Leg
extensions
 Leg press machines

Hamstrings
 Deadlifts
 Lunges
 Leg
curl machines
Sequence of Exercises



You need at least one exercise for each muscle
group
If you leave any muscle groups out, it could lead to
an imbalance in muscles
Start with large muscles then move to smaller
muscles
Choosing Reps/Sets

Fat Loss
 1-3
Sets
 10-12 Reps

Muscle Gain or Size
 3+
Sets
 6-8 Reps to fatigue

Health/Endurance
 1-3
Sets
 12-16 reps
How Long to Rest Between Sets

Depends upon the goal
 Higher
intensity equals the need for longer rest
 When
lifting to fatigue it takes an average of 2-5 minutes
for muscles to rest for the next set
 Lighter
weight equals the need for more reps
 30-60
seconds for muscles to rest


American College of Medicine recommends you
train each muscle group 2-3 times per week.
In order for muscles to repair and grow, you will
need about 48 hours of rest between workout
sessions.
 Remember
will need.
– The higher the intensity, the longer rest you
Where to Workout

Gym
Free weights and machines are available
 Membership is only purchase necessary
 Convenience


Home
Resistance Bands
 Dumbbells
 Exercise Ball



Good core workout including balance and stability while building
strength an endurance
Home fitness equipment
How Much Weight to Lift


Depends upon how many sets/reps are to be
completed
General rule – Lift enough weight that you can
only complete the desired number of reps
Tips


Larger muscles (glutes, thighs, chest, and back) can
usually handle heavier weight than smaller muscles
(shoulders, arms, abs, and calves).
You will usually lift more weights on a machine than
with a dumbbell.




When using machines you are usually using both arms or legs for
the exercises
When using dumbbells, each limb works independently
Beginners should focus on form more than heavy
weight
It takes several workouts to figure how much weight to
use
More Tips

Pick up a light weight and do a warm up set of
the exercise of your choice
 Do


10-16 reps
On your next set, increase your weight by five or
more pounds and perform your goal reps.
If you can do more of your desired reps, increase
your weight for your third set.
Things to Keep in Mind
Before Working Out

Always warm up


Light cardio or a light weight set
Lift and lower weights slowly
Do not use momentum to lift weights
 If you have to swing the weight, you are probably doing too
much.


Breathe
Do not hold your breath
 Use a full range of motion throughout the movement


Stand up straight
Good posture
 Engage abs in every movement

Questions