Equipment

Strength training requires minimal personal gear: weights, a pair of supportive shoes, fitted lifting gloves, and standard PT attire. A weight lifting belt is only recommended during maximal or near maximal lifts, and is not recommended at all for exercises that do not stress the back. This is because the belt takes over the role of the abdominal muscles in stabilizing the torso, preventing the strengthening of the abdominal muscles which can increase the risk for injury when lifting a heavy object without the belt.

The most common barbells found in gyms are Olympic style barbells. These barbells have a narrow center bar for gripping and wider ends for loading weights. They are 5 to 7 ft. long and weigh 30 to 45 pounds (lbs) or 13 to 20 kilograms (kg). The plates used to load the bars are available in both lbs and kg, and range between 2.5 to 45 lbs or 1.25 to 20 kg. Make sure you pay attention to the weight measurements in your gym; there is a big difference between 10 lbs and 10 kg! Lastly, you are encouraged to use adjustable collars to keep the plates on the bar. Depending on the style of collar, the pair can add 1 to 5 lbs to your bar. There are several other styles of barbells which range in size and weight. Ask a staff member at your gym to help you determine which barbell would best suit your needs.

Choosing free weights, machines, or a combination of both depends largely on your goals and training experience. Table 7-2 lists a comparison of free weights and machines to help you with your choice. If you are new to a fitness center or if you are unsure how to work a piece of equipment, ask a fitness center staffer for an orientation. This orientation will help you design a workout routine based on the equipment selection at your fitness center.

Though this chapter focuses on resistance machines and free weights, resistance for strength training can come from a variety of sources, including your own body weight. To learn about other exercise techniques and equipment available for strength training see Chapters 8 and 10. These other options may be most beneficial when space and equipment are limited.

Types of Workouts

Following is a description of several strength training routines. Choose the routine that is best for you based on the time available, your goals, your training experience, and your fitness level.

♦ Full body workouts - All the major muscle groups (as listed in
Worksheet B-2) are exercised during a single session. Perform
one to two sets of an exercise for each muscle group and rest
between sets. This should take 20-45 minutes. For general
strength training purposes; should be done at least twice a week.

♦ Circuit Training - Combines aerobic and strength exercise
stations. Each exercise station takes 30-45 seconds to perform
and stations alternate between upper and lower body exercises.
The circuit is repeated two or more times per session. It improves
aerobic conditioning and moderately increases strength when
performed three times per week. This routine is good for people
who have less than 45 minutes to do both aerobic and strength
exercises. (See Table 10-2 for an example.)

The following routines are more advanced workouts. They should only be performed once you have developed a solid strength base using one of the above formats, and you have exercised regularly for at least eight weeks, and are comfortable with the correct lifting techniques.

♦ Split-routine workouts - Different muscle groups are targeted
on alternate training days. Examples include: upper versus lower
body, or push (e.g., chest press, leg extension) versus pull (e.g.,
seated row, leg curl) exercises. Allows for more intense training
for each muscle group per training session; is time consuming.

♦ Pyramid sets - Successive sets of the same exercise are
performed with progressively greater resistance while decreasing
the number of reps. For example: perform 10 reps with a 10-rep
weight in set 1; perform eight reps with an eight-rep weight in
set 2; perform six reps with a six-rep weight in set 3. Rest
between sets. You can mix up the number of sets and reps per set
that are performed. Allows for a varied training intensity, but is
more time consuming than performing one set per exercise per
muscle group.

♦ Super sets - Performing two exercises for opposing muscle
groups without a rest period between sets. Example: a set of a
chest exercise immediately followed by a set of a back exercise,
followed by a rest. This combination can be repeated one to two
more times. Limit this type of workout to once a week; on the
remaining workout days, rest between each set. May be useful for
muscle hypertrophy.

♦ Compound sets - Performing two exercises for the same muscle
group without a rest period between sets. Example: a set of one
chest exercise immediately followed by a set of a different chest
exercise, followed by a rest. Repeat this combination one to two
more times. Limit this type of workout to once a week; on the
remaining workout days, rest between each set. May be useful for
muscle hypertrophy.

Use the guidelines provided to develop sound strength training programs and alternate exercises with in each muscle group every four to eight weeks to maximize strength gains, enhance job-related fitness, and have fun!

 

 

Calisthenics

 

require minimal equipment and can be performed in almost any location. These exercises can be used to develop and maintain muscle strength and muscle endurance, and can be particularly useful when strength training equipment is not available.