Transcript Introduction to Weight-lifting (Strength Training)

Introduction to
Strength Training/Weight lifting
Before you Hahhhhhhh…. . .
Weight-lifting/Strength Training is
NOT = BODY BUILDING
Strength is Health
Muscular strength is
another aspect of
HEALTH
Types of Strength
Absolute Strength
Power
Muscular Endurance
Lean Body Mass
(Ration of Fat to Muscle)
What is Strength Training?
Weight lifting or strength training is the
lifting of heavy weights and/or resistance
in a prescribed manner as an exercise
Advantages of
Strength Training
Lose weight (the more muscle mass you
have, the more calories you will burn!)
Become stronger
Re-shape your body/Improve muscle tone
Improve your muscle mass/tone
(Improve Lean Body Mass)
Improve self-esteem
Myth #1
 “Weight-lifting gonna make us BIGGER”
 Body builders make up an extremely small
percentage of the population.
 That is how they make their living. They spend 4 - 5
hours per day working out in the gym
 Some of them use performance-enhancing drugs to
build and maintain those huge physiques.
The Truth is…
It will make you more toned and leaner
(muscles are more compact/dense;
takes up ‘less space’ than fat)
Even for guys, weight-lifting alone is
unlikely to increase bulk (have to train like
a real bodybuilder in order to ‘be big’
Case Study
A friend and you sits on the sofa watching
TV. You personally strength-train 3 times a
week, but your friend doesn't.
After watching TV for an hour, which of
you will have burned more calories?
Myth #2…
“Muscle weighs more than fat”
The Truth is …
 Muscle doesn't weigh
more than fat
 They weigh exactly the
same
 It's just more compact
and denser
 It actually takes up ‘less
space’
Strength Training Terminology
 “Repetitions (reps)”: How many times the
exercise is done without a rest
 “Sets”: The number of times you complete a
group of repetitions
 “Resistance”: The weight you are lifting
 “Repetition maximum (RM)”: The maximum
number of times you can lift a given resistance
 “Recovery”: The time taken between each set
FAQs on Strength- training
 How many days a week should I work out?
 How many sets and repetitions of each
exercise should I do?
Main Points of a
Strength Training
Program
The optimal strength training routine
should be performed 2 ~ 3 days per week
You should start out by doing 2 ~ 3 sets
for each exercise
Lift a weight that will fatigue your muscles
in 8 ~ 12 reps
Main Points of a
Strength Training
Program
Always use proper form: slow,
controlled movements without jerking
the weight or using momentum
Should take about 2 ~ 3 sec to lift the
weight & 3 ~ 4 sec to lower it
Any medical conditions that will prevent
you from safely participating in a strength
training exercise