How much do you know about strength training, an integral part of getting in shape, losing weight and improving your quality of life?

Before you head out to the gym, take this quiz, then read the answers from Elyse Familant, a personal trainer certified by the American Council on Exercise. 

1. True or False:  Women and men should approach weightlifting and/or strength training differently.

2. True or False: Strength training helps strengthen more than just the muscles. It can also help improve the strength of the joints, ligaments and tendons near the muscle you are working.

3. True or False: It's never too late to start weight training - there's  benefit if you are 45 or 75.

4. True or False: Weight training is safe for children and teenagers.

5. True or False: Free weights are easier than machines, such as Nautilus.

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Answers:

1. False. "Unless you're trying to be a power lifter, men and women can approach strength training the same," Familant says. "The principles are the same - the last few repetitions should fatigue you. There's a common misnomer out there that women should do fewer reps with lighter weights, but that's simply not true."

2. True. Most women focus on just the muscle alone, but strength training benefits the surrounding joints, ligaments and tendons, Familant says.

As you impose demands on the muscles, as with weightlifting, the body tells the muscles that it needs more muscle to do this. But the bones also produce more calcium, and the joints start to open up more as well.

"By challenging the body, and pushing yourself beyond the comfort zone, the body responds in more ways than one," she says.

3. True. "Many people equate aging with brittle bones," Familant says. "They think that brittle bones are part of getting old, but that's just not true.

Studies have shown lots of benefit to starting a weight-training program at any age. It can turn back the clock and improve balance, which helps older people avoid falls and slips, Familant says.

4. True, as long as there's adequate supervision and children follow a program appropriate for them, Familant says.

"It used to be a misnomer that kids should avoid weight training, but studies have disproved that," she says. "Some gyms allow children ages 10 and older to weight train, but they must be supervised and doing a program that's geared for their age."

5. False. Machines are easier than free weights because they assist you.  If you are just starting out, the machines are great, and safer, because they ensure proper form. With a machine you can focus more on effort, Familant says.

"But once you know the form, it's good to progress to free weights, because free weights use the entire body to stabilize," Familant says. "You're tapping other muscles and working unassisted, which is harder, but more like real life."

This information is based on an article written by Barbara Bourassa for Poise Life & Health, an online newsletter for women.

Source: Poise Life & Health

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