Strength training — get stronger, leaner, healthier

Written by Laurel Kelly of the Mayo Clinic News Network on August 12, 2021

October 8, 2021

Photo for Strength training — get stronger, leaner, healthier

well-rounded fitness routine contains several elements, including aerobic fitness, core exercises, balance training, and flexibility and stretching. The fifth element is strength training.

Strength training can be done at home or in a gym. Common methods of strength training include body-weight trainingfree weightsresistance tubing and weight machines. Here are videos illustrating each of these methods.

Strength training can improve your overall health and fitness by:

During strength training, choose a weight or resistance heavy enough to tire your muscles after about 12 to 15 repetitions. As this becomes easier, gradually increase the amount of weight to keep doing 12 to 15 repetitions at a weight that tires your muscles. The important point is to exercise your muscles to fatigue — meaning that you can’t lift any more with that muscle group. This stimulates factors in the muscle that contribute to improved muscle strength and growth.

You’ll get the most benefit from your workouts if you’re exercising at the proper exercise intensity for your health and fitness goals. Follow these do’s and don’ts to maximize your strength training program.

Connecting with others can help make your goals stick. Share your progress and get encouragement from others in the Healthy Living group on Mayo Clinic Connect, an online patient community moderated by Mayo Clinic.

Originally posted on the Mayo Clinic News Network.

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