Strength Training Exercise Routines

Strength training exercise routines are used to build strength, anaerobic indurance and muscle size. Note that the terms "strength training" and "resistance training" are often used interchangeably.

Furthermore, strength training provides considerable functional benefits and improvement in overall health and well-being. It also strengthens our bones, muscles, tendons and ligaments. Improved joint function, reduced potential for injury, increased bone density, an increased metabolism, improved cardiac function and elevated HDL (good) cholesterol levels are further benefits of strength training.



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We have MANY TYPES of STRENGTH TRAINING EXERCISE ROUTINES to choose from on our

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Here are guidelines to follow when performing exercise:

  • sets of one to five repetitions mainly develop strength and muscle size and have no impact on endurance
  • sets of six to twelve repetitions develop a balance of strength, muscle size and endurance
  • sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength
  • sets of more than twenty repetitions are considered to be focused on aerobic exercise. They do still use the anaerobic system, but usually at a rate through which it can consistently remove the lactic acid generated from it. Lactic acid is responsible for causing muscle fatigue. When muscle fibers become saturated with lactic acid they reach the point of "muscle failure", the point after which the movement of the muscle stops.
Typically a person will perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set - the specific combinations of reps, exercises, sets and break duration depends on the goals of the individual program. The duration of these breaks determines which energy system the body utilizes.

For example, performing a series of exercises with little or no rest between them, referred to as "circuit training", will draw energy mostly from the aerobic energy system which means it will burn fat and build endurance. Brief bursts of exercise, separated by breaks, are fueled by anaerobic systems which means that they will help improve strength and build mass.

Studies have shown that for beginners, multiple-set training offers minimal benefits over single-set training with respect to either strength gain or muscle mass increase, but for the experienced intermediate to advanced individuals multiple-set systems are required for optimal progress and best results.

Thus, depending on your goals you will select an appropriately designed program. Here on our website we have strength training and other types of routines that you can download for free (after you sign-up for our free newsletter) and print-out to take to the gym. For a more in-depth read on strength training go to our main page about strength training.






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