Tag Archives: increase strength

Strength Training Isn’t Just for Athletes

20 Sep

At Athletic Performance Training Center, we specialize in helping athletes improve athletic performance through the development of strengthspeedagility, and athleticism.  But the benefits of strength training are not limited to athletes (or even active individuals, for that matter).  Everyone can benefit from a well-designed strength training program.  Strength training can benefit your heart, improve your balance, strengthen your bones, help you lose weight, and make you look and feel better.

Benefits of strength training include:

  • Protects bone and muscle mass.  After puberty, you begin to lose about 1% of your bone and muscle strength every year.  One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your exercise regimen.
  • Increases strength, improves fitness.  Not just for sports.  Strength training can enhance performance of everyday tasks like lifting, carrying, and walking up stairs.
  • Better body mechanics and posture.  Improved coordination and balance.
  • Improves flexibility.  Exercise muscles through a full range of motion and improve overall body flexibility.  Increased flexibility reduces the risk of muscle pulls and back pain.
  • Decreases likelihood of injury.  Strong muscles, tendons, and ligaments are less likely to give way under stress and are less likely to be injured.  Increased bone density and strength reduces back and knee pain by building muscle around these areas.
  • Aids in disease prevention.  Risk reduction and prevention of arthritis, diabetes, cardiovascular disease, high blood pressure, osteoporosis, stress and anxiety, cold and flu… and the list goes on and on.
  • Boosts energy levels, improves mood.  Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great.  It has also been shown to be a great antidepressant, improve sleep quality, and improve overall quality of life.
  • Helps burn more calories.  You burn calories during and after strength training.  Strength training can boost your metabolism by 15% — that can really jumpstart a weight loss plan.

Get STRONGER, Get FASTER!

Your thoughts?

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Lift Heavier Weights to Get Stronger

12 Jan

bench-press[1]If you want to build strength, you’ve got to tax your muscles, connective tissue, and bones.  Incrementally challenging yourself in the weight room is the most important stimulus for building muscle and strength.

Lifting the same amount of weight, every workout, won’t make you stronger.  It’s necessary to gradually increase your loads, as you progress, in order to strengthen your muscles and prepare them to handle heavier weights, over time.

You shouldn’t be able to complete the last few repetitions of your final set as easily as the first few reps.  It should be difficult to finish those last few reps, while maintaining good form and technique.

As you adapt to the training load and repetitions, it’s important to have a progression strategy.  Advancing exercise loads ensures that improvements will continue over time.  It’s also important for you to keep track of your progress and chart each workout.

A conservative method that can be used to increase your training load is called the 2-for-2 rule.  If you can perform two or more repetitions over your assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session.  (Baechle, T. and Earle, R.; Essentials of Strength Training and Conditioning)

The quantity of load increases, when progression is warranted, should generally be about 2.5-10%.

Get STRONGER, Get FASTER!

Your thoughts?

Strength Training Isn’t Just for Athletes

23 Apr

strength-training-1[1]At Athletic Performance Training Center, we specialize in helping athletes improve athletic performance through the development of strength, speed, agility, and athleticism.  But the benefits of strength training are not limited to athletes (or even active individuals, for that matter).  Everyone can benefit from a well-designed strength training program.  Strength training can benefit your heart, improve your balance, strengthen your bones, help you lose weight, and make you look and feel better.

Benefits of strength training include:

  • Protects bone and muscle mass.  After puberty, you begin to lose about 1% of your bone and muscle strength every year.  One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your exercise regimen.
  • Increases strength, improves fitness.  Not just for sports.  Strength training can enhance performance of everyday tasks like lifting, carrying, and walking up stairs.
  • Better body mechanics and posture.  Improved coordination and balance.
  • Improves flexibility.  Exercise muscles through a full range of motion and improve overall body flexibility.  Increased flexibility reduces the risk of muscle pulls and back pain.
  • Decreases likelihood of injuryStrong muscles, tendons, and ligaments are less likely to give way under stress and are less likely to be injured.  Increased bone density and strength reduces back and knee pain by building muscle around these areas.
  • Aids in disease prevention.  Risk reduction and prevention of arthritis, diabetes, cardiovascular disease, high blood pressure, osteoporosis, stress and anxiety, cold and flu… and the list goes on and on.
  • Boosts energy levels, improves mood.  Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great.  It has also been shown to be a great antidepressant, improve sleep quality, and improve overall quality of life.
  • Helps burn more calories.  You burn calories during and after strength training.  Strength training can boost your metabolism by 15% — that can really jumpstart a weight loss plan.

Get STRONGER, Get FASTER!

Your thoughts?

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