Strength training is an important ingredient in overall health and fitness for everyone. It aids in reducing body fat and increasing lean muscle which in turn causes the body to burn more calories. As we age, we lose our lean muscle and the percentage of fat increases.  Strength training can help you preserve and enhance your muscle mass at any age.

It may also help you:

  • Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
  • Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
  • Enhance your quality of life Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
  • Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

Strength training can be done at home or in the gym. You can do many exercises with little or no equipment. Try pushups, pullups, planks and leg squats.

Resistance ropes, bands, and tubing are inexpensive, lightweight, and provides great resistance when stretched. You can choose from many types of resistance ropes, bands and tubes that are available in many colors, styles, and resistance levels.

Free weights such asbarbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans.

To learn more about our resistance and weight products, please visit Atek Fitness at:


Men’s weights:

Women’s weights:

You can invest in weight machines for use at home.

Check with your doctor before beginning a strength training or aerobic fitness program.

Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.

It’s important to use proper technique in strength training to avoid injuries. If you’re new to weight training, work with a trainer or other fitness specialist to learn correct form and technique. Remember to breathe as you strength train.

You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week.

The Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into a fitness routine at least two times a week.

Janet Swenson, RN BSN MBAIf you would like to see more content like this from Atek Fitness Health concerning your Fitness, Health, Nutrition, and Children’s Health, please be sure to click the Follow Us! button. In an effort to promote health and fitness, use promo FOLLOWUS code and receive 25% off your entire order on your entire order when you visit Limit one promo code offer per customer. Promo code may not be combined with any other offer/discount and expires December 31, 2020. Thanks!

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