More to Strength Training than just Aesthetics.

There is more to muscle than just aesthetics!!!

Muscle mass is essential to living life. Muscle mass DECREASES about 3-8% per decade after the age of 30. This percentage is even higher after the age of 60. While 3% may not sound like a lot, don’t be fooled; it is. As we age we are at higher risk for falls, injuries, osteoporosis, etc. Muscles support our bones to help us move. They allow us to play with our children, lift heavy things, keep our balance, walk and cook. The loss of muscle mass also means we lose power and strength. If we lose our power and strength we lose our independence. Staying active and incorporating strength and power training into your routine is vital. 

⭐ Just a few tips to get the most out of your strength training ⭐

♦️START LIGHT, WORK YOUR WAY UP

Starting too heavy cannot only cause an injury but also make strength training seem impossible. 

♦️PICK MULTI-JOINT EXERCISES 

Get the most out of your time and training. Instead of doing a tricep extension, do a chest press where you are not only working your triceps but also muscles of the shoulder and chest. Instead of doing a leg extension which just works your quads, try a squat and hit your whole lower body

♦️TAKE YOUR TIME 

Do not rush through the exercises. Take each exercise one rep at a time. During the eccentric contraction (muscle lengthening) try to make it 2-3 seconds long. The isometric 2 seconds. The concentric contraction (muscle shortening) 2 seconds. 

♦️ QUALITY OVER QUANTITY 

You do not need to do every exercise out there to have a good workout. Try 1-3 sets of 4-8 exercises depending on the kind of workout and the amount of time you have. If you are doing a full body workout you may want to do 6- 8 exercises: 2 upper body pull exercises, 2 upper body push, 2-4 lower body exercises. If you are doing a split routine and it is your upper body day you may want to do 4-6 exercises to decrease risk of fatigue and injury.

♦️ENJOY IT

It is important that you do not hate the exercises you are doing. Experiment and find what you enjoy and do not enjoy. If you hate it, you will not stick to it. 

Stay healthy & strong my friends!