Safe and Effective Strength Training for All ages and Abilities from Heather Main

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Safe and Effective Strength Training for All ages and Abilities

 from Heather Main

 


First, the basics.  We all need three types of exercise. The specific answers to each of these depends on your personal goals.  Today we’re focusing on strength training.

 

 

Frequency – how often?

Duration – for how long?

Intensity – how hard do I work? 

Cardiovascular exercise

 

 

 

Strength training

 

 

 

 

2 – 3 x/ week on non-consecutive days.

 

What happens if I lift just once a week?

30 – 45 minutes should be fine.

 

If you LOOOOOVE weight lifting you can take more time.

Take it to an “8” on your subjective scale of 1-10 of how hard you’re working.

 

Variables: weights and repetitions

Flexibility and stretching

 

 

 


Tips for safety and practicality:

  •  Listen to your body and do not “push through pain.” But let’s talk about “good pain” versus bad pain.
  • Avoid unilateral pain, joint pain , shooting, sharp or joint pain.  Defer to doctor or physical therapist (etc) when in question.
  • Equipment can be simple, but have some variety available to you.
  • Warm up before, and stretch / cool down afterwards.
  • Take muscles through their natural range of motion with resistance.
  • Heavier weight fewer repetitions (“reps”) will make you stronger, lighter weights with more repetitions will boost endurance.  Two sets of 15- 20 reps is a great middle ground.
  • Lengthen spine and engage abdominals to stabilize and support your back.
  • Breathe! Exhale with the exertion


Recommended equipment:

  • A few sets of dumbbells of various weights. You can get the least expensive ones that are metal. They’ll never wear out unlike the pretty rubber coated ones.
  • A fitness ball. Warning, do not let a young boy experiment with his ability to pop it.  He will.
  •  Long resistance band.  These will wear out (break) in time. 

EVERY exercise can be done with any adult* age.  Teens should consult with pediatricians about heavy  strength training prior to being full grown.

 Muscle groups to focus on:

Chest – Push ups

 

 

 

Upper back – reverse fly with band

Lower back – low back extensions

Bicep curls

Tricep kickbacks

 

 

 

Overhead Shoulder press

Quad squats or wall sit

Adductors – ball squeeze

Glutes – Side leg lift

 

 

 

Abdominals – Oblique crunches

Core plank

Free space. You’re awesome!

 

·       ANY physical activity you do is better than nothing. J

Main Wellness Works brings science-driven, down-to-earth workshops on various behavioral health topics to workplaces to help people build the skills and motivation to take better care of themselves.  Reach out to Heather to talk about any programs for your team.


Main Wellness Works

Workplace Health Promotion and Personal Fitness Training

802 865 9899 heather@mainwellness.com

www.mainwellness.com


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