Muscular strength is the amount of force a muscle can exert in one contraction. The most broadly used technique is picking up a weight that is 65% to 70% of your maximum ability 10-12 times. You do three repetitions of this with 1-5 minute breaks in between sets. A well written and structured program would take about four months to enable you to achieve your goals.
Other than the aesthetic enhancement that comes with a muscular body, other benefits associated with weight training include:
- Decrease in resting blood pressure which can prevent heart complications later in life
- Improvement in balance and coordination
- Increase in lean muscle mass
- Improvement in sex drive
- Increase BMR (basal metabolic rate), allowing the body to burn more calories
- Decrease in the risk of many forms of cancer
- Strengthening of the immune system
- Boost self-confidence and the sense of mental well-being
Weight or resistance training should be included as part of everyone’s overall fitness routine.
The following is a sample of a muscle-strength training schedule. This was taken from one of our beginner’s clients. It is based on the three sets of ten reps system. All workouts contained are supposed to be done that many times.