BENEFIT OF STRENGTH TRAINING

No strength training method is better than another. The most important principle is to challenge the muscles to do more work than they normally do. You do not have to stick with only one method of strength training. You can mix up the methods you use each time you work out or even mix up the methods within one particular workout. You have as many options as you would like.

METHODS USED FOR STRENGTH TRAINING
1. Free weights are one method of strength training available, but they are recommended for more advanced workouts since they require more coordination and balance to use. ( Michael Flippo | Dreamstime.com)

2. Machines that use weights and cables are generally safer for beginners to use. (Julián Rovagnati |Dreamstime.com).

3. Machines with weights and cables
4. Bands, tubes, medicine balls, and other portable tools
5. Body weight

The methods you decide on for strength training may depend on personal preference, access and availability, convenience, or comfort level with the different methods. It is important to choose methods that are safe and practical for you. Machine-based exercises are generally safer for beginners than free weights because machines are more stable and rely less on coordination and balance.

As your muscular fitness improves, weights can be added to your fitness routines. Strength training should target the major muscle groups: chest, back, legs, shoulders, biceps, triceps etc. It is recommended that you vary your exercises in such a way that you do some that use multiple muscles at one time and some that isolate specific muscles individually.

Complete body training of all muscle groups helps to reduce muscular imbalances that can lead to injury.

Use proper form and technique (be sure that you are in the correct stance or have the right settings on the machine).
• Use controlled movements (do not swing weights or use momentum to lift weights or your body weight).
• Use the full range of motion of the joint (do not stop short of the beginning or ending point of the exercise movement).
• Use proper breathing techniques (exhale during the exertion portion of the repetition).

Strength training is a type of exercise that improves muscular fitness through the use of resistance to the muscle. It involves activities that make your muscles do more work than they usually do. In other words, they are activities that overload the muscles. An exercise
counts as strength training if it involves a medium- to high-level effort and if it works major muscle groups of the body.