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Strength or resistance training is one of the most essential components of achieving optimal health and fitness. Strength training exercises can help prevent bone loss, even in people already suffering from osteoporosis, by slowing the rate of bone loss. Strength training exercises also conserves remaining bone tissue, reducing the risk of fractures. Besides preventing bone density loss, strength training exercises also builds the muscles surrounding the bones in the body and increases flexibility in the joints.

Maintaining strength as you age is very important, as well. Strength is lost at a rapid pace as you get older and must be maintained and/or increased to stay independent in the elder years. Implement strength training exercises into your exercise regimen to stay strong and independent throughout your life!
Strength & Resistance Equipment

TRX: Train Like the Pros

Basic Strength-Building Exercises

1. Total Body

  • Squat, Bicep Curl to Shoulder Press
  • Lunge, Bicep Curl to Shoulder Press

2. Chest

  • Push up
  • Dumbbell Press
  • Barbell Press
  • Medicine Ball Chest Pass
3. Back
  • Dumbbell Row
  • Barbell Row
  • Seated/Standing Cable Row
  • Seated/Standing Lat Pull-Down
4. Shoulders
  • Seated/Standing Dumbbell Shoulder Press
  • Seated/Standing Barbell Shoulder Press
  • Dumbbell Lateral Raise
  • Dumbbell Frontal Raise
5. Biceps
  • Seated/Standing Dumbbell Curl
  • Seated/Standing Barbell Curl
  • Seated/Standing Hammer Curl
6. Triceps
  • Dips
  • Cable Press-Down
  • Over-Head Cable Extensions
  • Dumbbell Kickbacks
7. Legs
  • Leg Press
  • Squat
  • Lunges
  • Hamstring Curls
  • Good-Mornings

Reps, Sets & Tempos

Goal Who    Reps      Sets      *Tempo(sec)    Exercises per    Rest Period
Balance & Stabilization Beginners or When recovering    12-25 1-3 4- Down2- Hold

1- Push

   1-2   0 – 90 sec
Strength Intermediate/Experienced    1-12 2-6 2- Down0- Hold

2- Push

   2-3   45sec – 5 min
Power Advanced or Sports Specific Training    1-10 3-6 N/AFast as Possible    3-4   3-5 min

*Down- the lowering motion during the lift; Hold- Isometric hold at top of lift; Push- Upward motion during the lift.

Recap

  • Increasing and or maintaining  your strength level is a great idea for everyone, no matter what age you are
  • Strength training is the best way to prevent or slow the effects of Osteoporosis, by increasing bone density
  • Maintain your independence and quality of life by exercising and taking care of your body
  • Like the old saying goes, “Use it or Lose it”

 

 

References:

Clark, M.A., Corn, R.J., & Lucett, S.C. (2008). NASM essentials of personal training. Baltimore, MD: Lippincott Williams & Wilkins.

Clark, M.A., & Lucett, S.C. (2010). NASM essentials of sports performance training. Baltimore, MD: Lippincott Williams & Wilkins.