Published: May 11, 2008 11:35 pm            

Strength training offers otions

As you enter the health club, you notice all the shiny white and chrome weight machines with padded blue seats lined up along the walls. In the middle of the room are large structures with pulleys and piles of steel. Off to the side are the benches and racks of dumbbells and barbells, ranging in size from petite to monstrous. For a person just beginning a strength-training program, it’s an intimidating sight. Where do you begin?

Strength training involves the use of weights or resistance to build stronger muscles. And this can be done by using a variety of machines, free weights or simply the resistance of your own body, as with pushups, pull-ups and sit-ups.

The first step is to draw up a plan and determine your goals. No matter what tools are at your disposal, you should:

• Include all of your major muscles groups-legs, shoulders, chest, back, abdomen and arms;

• Give equal attention to balancing sets of muscles such as biceps and triceps, quadriceps and hamstrings;

• Use proper form, with smooth, controlled movements;

• Allow your muscles to rest by avoiding workouts on successive days; and

• Protect yourself from injuries and accidents.

If you’re just getting started and you don’t have a personal trainer, the weight machines are a good option. Many facilities require orientation before using these machines. A staff member explains the operation of the machines and shows how to adjust the seat and weights. That probably is all the personal training you’ll need. Even without the orientation, each machine has full instructions plus illustrations showing which muscles are used.

Multi-station systems such as Nautilus and Universal are safe and easy to use. Some of the machines offer a workout for muscles (such as those in the lower back) that are difficult to target with free weights. And there may be less risk to the knees when you use a leg press machine rather than free weights and squats to strengthen quadriceps and gluteal muscles.

One benefit of using free weights is they don’t control the weight along its entire path of movement. That forces you to concentrate on proper form and to bring into play smaller, stabilizer muscles.

While older persons just starting strength training might be drawn toward multi-station machines for their safety and ease of use, they should consider using at least some free weights since they more closely duplicate the way the muscle is used during everyday activities.

Dumbbells (hand weights) and barbells offer much greater versatility than machines, allowing movement in three dimensions. And they help develop balance as well as strength.

Using free weights with a balance ball is good for developing strength and balance in core body muscles. And stepping up onto a step or stool while doing free weight routines adds an aerobic fitness component.

Perfection of any or all of these workouts is bound to develop a sense of balance that, in persons older than 60, is particularly important.

If you’re working out in a gym, you can move from the leg press machine to bar bells and dumbbells for selected exercises.

If you’re working out at home, free weights are the obvious choice. They are inexpensive and easy to store. You hardly need the complete range that is available at the health club. When your muscles outgrow the weights you have, you can increase the challenge temporarily by using one-legged, one-armed routines or by using a balance ball. Your 15-pound weight will suddenly seem like it’s 20 or 25 pounds.

With free weights, you’re limited only by your own imagination. Nevertheless, it’s important from time to time to consult with a trainer about proper form and to get new ideas about routines. At some health clubs, staff members are happy to answer questions and to outline a program for you.

It’s important to alter your routine every four to six weeks. Otherwise, you reach a plateau or end up overworking one muscle group at the expense of another. One major disadvantage of multi-station machines is varying the routine is difficult.

Whatever route you choose, the benefits to be gained from strength training are significant. At any age, fit, toned muscles promote good health.



Rupp is information and assistance case manager with the Northern Oklahoma Development Authority Area Agency on Aging.