10 steps to strength training

BARBARA, arts, educational & cultural consultant: Your decision to weight train is part of a fast-growing trend. Weight bearing exercises will redefine your body mass. What’s more, it makes good sense and you’ll quickly notice many other positive effects it will have on you.

Strength training or weight training is a necessary part of a total fitness plan. It tones the muscles, improves posture, personal appearance, physical capabilities, flexibility and bone density. Experts say a good training program is year-round and needs a systematic approach. So, choose a circuit-training program that works your body’s major muscle groups.

Before you begin, ask yourself one question. Why do you want to strength train? Use your answer as a motivator or a mantra. I want to wear that sexy black dress. I want to improve my upper-body strength. Or I’d like to walk tirelessly through the mall.

Barbara’s Strength-Training Strategies:

1. Make the choice to change.
2. Write down your reasons.
3. Assess your personal goals.
4. Record the days and times you plan to workout (20 to 30 minutes, two to three days a week is ideal). Much more than this is overkill.
5. Keep track of your sessions.
6. Do cardiovascular or flexibility workouts between strength-training sessions.
7. Work out with a partner for motivation, monitoring and safety.
8. Skip at least one day between strength-training sessions.
9. Choose eight to 12 exercises that work the main muscle groups. Repeat each exercise (without stopping) in sets of 10 or 12.
10. Praise and reward yourself after each successful week.

Remember, your body is a scientific marvel, so care for it marvelously. Work with weights to create a stronger, healthier you. Posted April 30, 2003 03:03 AM