Although
the internet has volumes of information about strength training,
you could easily spend hours if not days sifting through it all
before finding what you really need.
To save you time and frustration, I have compiled
a list of commonly asked questions and answers so you can spend
less time searching and more time getting into shape.
While it would be impossible to predict all of your
questions, the following list addresses some of the most common
inquires I get on a daily basis.
If you do not find your answer here, please check
back later as this list will be updated as new questions arise.
(Q) What is a "set"
or a "rep" and why are they important?
(A)
Sets, Reps, and Intensity explained - for
a detailed explanation of these terms please visit my personal
training website at: ChrisNerat.com/Exercise
(Q) Which exercises are best for beginners?
(A) Functional Strength Exercises
- this type of exercise uses multiple muscle groups working together
to move or lift the weight. When you train this way, you are not
only increasing the fat burning effect of your workouts by involving
more muscles, you are also developing balance, flexibility, and
coordination. As a result, everyday tasks involving work or leisure
activities become easier and more enjoyable.
(Q) What are Functional
Strength Exercises?
(A) Many exercises fall into the “functional
strength” category but the most common forms involve
the use of free-weights, (dumbbells, barbells) body-weight, (push-ups,
sit-ups) cable machines, medicine balls, and resistance bands.
The majority of functional exercises are performed
from a standing, kneeling, or bent over position, and just as in
your daily activities, you must lift, carry, reach and move while
stabilizing your body and lifting the weight. Some examples of functional
exercises include Squats, Lunges, Pushups, Overhead Presses, Dead
Lifts, Dumbbell Rows, various Cable Machine exercises, Olympic Lifts,
etc.
(Q) Can I get the same
results using strength-training machines?
(A) No. Exercises performed on strength
machine are usually done from a seated position. You provide the
force necessary to push or pull the weight and the machine does
the rest. This type of exercise is best at developing a specific
muscle or group of muscles but there is far less total muscle involvement.
Furthermore, because the weight glides on a fixed path created by
the machine, there is little need for joint stabilization, which
is necessary for daily tasks, and helps prevent injuries.
(Q) How can I keep my
workouts interesting and effective?
(A) Step outside your comfort zone and try
new things! With so many different types of workouts to
choose from and so many ways to modify your existing routines, if
you truly want to succeed you will find something that works for
you. If traditional strength training with weights isn’t your
“thing” try using cable machines,
use a stability ball or medicine ball, try group classes such as
Pilate’s, yoga, kickboxing, swimming, water aerobics, dance
classes or martial arts. Of course, if you really like strength
training but have run out of ideas, you can always purchase a video
(I know of a good one☺) or consider hiring a personal trainer.
You will be amazed at what you can learn in just one hour with a
trainer.
(Q) How often should
I workout with weights?
(A) For beginners, 2 or 3 days per week is
best.
Please visit my Ezine
Article for more information
(Q) I’m over
60, 70, etc. is strength training good for me?
(A) Absolutely! Men and women of
all ages, including those in their 80’s and 90’s are
living a higher quality of life thanks to exercise. In fact, some
studies show that those who participate in a properly designed exercise
program
(including strength training) 3 to 5 days per week can turn the
clock back as much as 20 to 30 years!
Benefits include increased strength in the legs, chest,
arms, and back, as well as improved balance, flexibility, and
posture--all of which leads to a renewed sense of confidence and
independance.
NOTE: Always consult with
your doctor for clearance before beginning any exercise program!
(Q) My arms and abs
are my worse area; can I just work on those?
(A) Let us assume you have little to no experience.
With that in mind, your goal should be to develop overall strength,
i.e. legs, chest, back, shoulders, and core. Even though you may
have areas that need special attention, by building overall strength
first, you will be better prepared to address your special needs
later on.
Moreover, when your routine includes exercises for
all muscle groups, you are going to burn much more fat off your
belly and arms than you could by working them by themselves, and
in the process, your entire body will look better!
(Q) What is a "split"
routine and how is it different from a full-body workout?
(A) Split routines generally focus
on two or three different muscle groups per workout, whereas a full-body
routine gives equal attention to all muscle groups per workout.
For example: a common split routine would have you performing exercises
for your legs and shoulders on Monday, chest and triceps on Wednesday,
then back and biceps on Friday.
This allows you to train those specific muscles more
intensely because they will have more time to rest and recover before
they are worked again. Due to the high volume of work being performed
during a split, I do not recommend this method for beginners.
I usually start beginners with a less intense, full-body
program two or three days per week. This allows your body to adjust
to the new stresses of working out, without being overworked. Since
the workout is less intense, your muscles will have adequate time
to recover, and in 24-36 hours you will be ready for your next training
session.