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 doesnt 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

Muscle Gain or Size

1-3 Sets
10-12 Reps
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 25 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 The higher the intensity, the

longer rest you will need.

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

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

Light cardio or a light weight set

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