When people hear the term “strength training” usually they think of heavy weights and large men with beards grunting. While this is understandable, strength training applies to the youth, adults, and even elderly people. Cardiovascular exercises such as running, cycling, swimming, or group exercise classes are important to incorporate into your daily routine, but did you know that it is equally important to add resistance (strength) training as well. There are 3 levels of strength training: beginner, intermediate, and advanced.
As you may have guessed, beginner is for people new to exercising. It is important to create a good foundation in mechanics and how the body works, which is why machines are mostly used at this level. Machines provide external resistance that is stable and appropriate for the individual. No matter how advanced you are in exercising, this level should be mastered before moving on to more difficult techniques. Intermediate involves machines as well as free weights such as dumbbells and barbells. This is a level that helps person master unstable weights when applying them to motion. Trying to stabilize a weight puts the muscle under more stress, requiring more energy, thus making an exercise more difficult. Finally the advanced level involves the use of medicine balls or anything that tests balance. Balance adds even more stress to keep the body stable, thus requiring more muscle fibers to activate.
No matter what level you may be on, or think you may be on, there is always more to learn about exercising, and why it is important. For instance, strength training alone provides prevention of osteoporosis, increased muscle mass, better body composition, lower blood pressure, and a better quality of life. Even the elderly can benefit from strength training by continuing to accomplish functional movements and day to day activities
I personally have coached/trained people of all ages. From 8-80 years old, everyone should take advantage of personal training and learn why exercise is important. I encourage you to come check out iN8 fitness and meet the goals you have set for yourself. Don’t be a part of the obesity statistic in America and set an example for the people around you.
- Nick Cupp, CPT
Nick Cupp is a Certified Personal Trainer at iN8 Fitness (weight loss programs, personal training, rehabilitation) in Lake Mary, FL. He attended the University of Central Florida where he majored in Sports and Exercise Science. He is certified as a trainer through AFAA. Call our Lake Mary office today at 407-302-5161 to see how we can help you meet your weight loss and wellness goals!