Strength Training

What Is Strength Training?

Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. For example, for a bicep curl you might begin with your arm extended down by your side holding the weight, say a dumbbell, curl the weight upward to your shoulder by bending your elbow, and then lower the weight back to the starting position. That's one rep. Do that 8-12 times and you've completed one set of bicep curls. Rest for 30 to 60 seconds to allow your muscle to recuperate and you're ready for the next set.

Successive sets should be progressive, meaning that each one should be performed using "progressive" or increased resistance. In the case of the aforementioned bicep curl, you might do the first set using a 10-lb weight, rest for 30 seconds, then increase the resistance to 12 lbs for the second set, rest for 30 seconds, then finish up with a third set, again increasing the resistance by using a 15-lb weight.

Congratulations! You've just worked out your biceps in the same way bodybuilders train their biceps in the gym.