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Strength Training for Beginners

By: Dr. Kofi

Here are tips for those of you whose new year's resolution include "beginning a fitness regimen":

If you've had little to no experience with strength training, here's a good regimen to get you started. This mix of 8 machine-based exercises works all of your major muscle groups.

>> Lying leg press machine
>> Leg extension machine
>> Lying leg curl machine
>> Incline chest press machine
>> Shoulder press machine
>> Seated row machine
>> Arm curl machine
>> Triceps pushdown (lat pulldown machine)

Start by doing one set (at least 8 repetitions) of each exercise. When you can do 12 reps, you can increase the weight, but by no more than 10 percent. If you do more than one set, be sure to rest 30 to 60 seconds between sets. This regimen focuses on eight machines, which are generally considered easier and safer for beginners. As you gain strength and experience, you may want to vary your workouts by including free weights and/or intensity.

Remember to leave at least 48 hours between strength-training workouts so that your muscles can recover. If you have any health problems, consult your doctor before starting this or any other exercise regimen.

Please visit our website often for more training tips and everything you need to “SCULPT YOUR MASTERPIECE.”™

"A healthy body, mind, and soul... that is all we ask of you"

Other Tips:

>> Health Benefits of Strength Training

>> Do Crunches for Six Pack Abs

>> How to Build Bigger Pecs

>> Pull-up vs. Chin-ups

>> Strength Training for Beginners

Disclaimer: This information is provided for informational purposes only, and is not meant to be a substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or for prescribing any medication or dietary supplement. You should carefully read and follow all product packaging and labeling instructions. You should consult with a health care professional before starting any diet, exercise, or supplement program. If you have or suspect that you have a medical problem, promptly contact your health care provider. Only your doctor, nurse, or pharmacist can provide you with advice on what is safe and effective for you. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. KOFLEX SPORTS NUTRITION is not responsible for typographical errors.