What exactly is strength training and what's the best way to do it?

Strength training is a form of exercise that increases your muscular strength by contracting your muscles against a force or weight.

By strength training, you will increase your muscle mass, which in turn will have numerous benefits, including increasing your metabolism and bone mass. (Find out more benefits of strength training)

For best results, strength train two to three times a week. You should follow a full body program of eight to ten exercises, doing eight to twelve repetitions of each. You will see progress in two or three months.

A good workout to try is my Lift Weights to Lose Weight video. It has two tracks that you can alternate between. Start with Track One, which features high repetitions with light weights. When doing a high-rep workout, you want to feel muscular fatigue by the end of the set. This will condition your muscles, joints, tendons and ligaments in preparation for heavier work. After six to eight weeks, switch to Track Two, which uses heavier weight with fewer repetitions. Research shows that your best gains will be when you switch over to Track Two from Track One. After three to four weeks of doing Track Two, go back to a week of Track One, which will stimulate your muscles differently. If your muscles have not fatigued by the end of the exercise, pick up a heavier weight and finish it off.

Strength training requires some trial and error as you get used to how much weight you can handle for different exercises. Your shoulders might be able to do five-pound sets of weight for lateral raises, whereas your biceps might be able to tolerate 10-pound sets. Start small (three, five and perhaps eight pound weights). As you get used to the technique, form and posture the exercises require, experiment with the amount of weight that gets you close to eight to twelve repetitions. Always err on the light side when adding weight and progress slowly.

There is nothing more discouraging than injuries and setbacks, so listen to your body, watch your form, and take your time achieving your goals.

Enjoy the process, as well as the results!
Kathy

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