Why Weight Training?
Why not get out of the 40%?
What does this number mean? I’ll tell you. It’s the number of people who could’ve prevented their own death if they took matters into their own hands with exercising and weight training. According to the CDC,
Additionally, out of the 5 leading causes of death in the USA (heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries) 4 of them name “lack of physical activity” as a modifiable risk factors. So, you may ask yourself at this point, “wow, maybe I should start a weight training program?” The answer is “yes, definitely”.
We can help – here’s what to do.
“People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive. You don’t have to do high amounts of activity to reduce your risk of premature death. Benefits start to accumulate with any amount of moderate or vigorous physical activity.”
Moreover, it is clear that additional benefits will accumulate if a weight training program is part of that 150 minutes. So why not get 2 birds with 1 stone? Improve your bone mineral density, cardiovascular fitness, muscle strength, and mental health.
How to Design a Weight Training Program!
- your goals
- warm-up and cool-down
- choice and order of exercise
- training intensity and volume
- rest intervals between sets and exercises
- repetition speed
- training frequency
- program variety
Above are the important factors to consider when designing a weight training program. Most importantly, is finding the best workout to fit your personal goals. Whether you want to run your first half marathon, stay strong for skiing, strengthen for the golf game, or just want to walk your pup! Starting to get nervous? This may be more challenging than you thought? No worries! We have you covered! Agile PT is here to help and we rock in this department!
Important Weight Training Program Details:
- Use warm-up exercises
- Why? The main objective of warming-up is to induce both temperature and non-temperature related responses to optimize performance. These responses include increasing muscle temperature and preparing mentally for the upcoming task.
- Perform exercises in a particular sequence during weight training
- In general, work large muscle groups before small muscle groups and multi-joint exercises before single-joint exercises. Include all muscle groups, including core muscles, in a weight training program.
- Why? The most important factor to consider is using the “SAID” principle. Specific Adaptations to Imposed Demands. So, depending on your goals, make sure to structure your program
- Perform the various exercises through the full range of motion with proper technique
- Why? You will want access to the corners of your body which you may not always spend time using. This will allow blood flow to access the area and provide the necessary nutrient exchange which enhances your weight training.
- Followed up with a cool-down period
- Cooling down after your workout allows for a gradual recovery of pre exercise heart rate and blood pressure. Performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems. In addition, your physical therapist's my recommend to target specific areas to “stretch” muscles.
Training Parameters Based on Age
Adolescents – 12 to 18 years old
- Youth weight training programs should be technique driven and consistent with the needs, abilities, and maturity level of the participants.
- Intensity – 1 to 2 sets of 8 to 12 repetitions @ ( ≤ 60% 1 RM)
- Length – 20 to 30 minutes per session
- Days – 2 to 3 times per week on nonconsecutive days
- Intensity – 2 to 3 sets of 8 to 12 repetitions @ (60 – 85% 1 RM)
- Length – 20 to 60 minutes per session
- Days – 2 to 3 times per week
- Intensity – 2 to 3 sets of 6–12 repetitions at @ (50–85% of 1RM)
- Length – 20 to 60 minutes per session
- Days – 2 to 3 times per week
Above all, it’s important to talk with your Physical Therapist (PT) about the appropriate exercises which may augment your physical therapy. However, some clinics may not be able to help or will refer you out to see a personal trainer. This is where things get complicated and can become a hassle. Not to worry! At Agile Physical Therapy, we’ve created a Strength and Conditioning program designed to integrate your PT exercises with a long term weight training protocol. This will keep you in optimal shape to reach your goals. In conclusion, we want you to care about your health as much as we do, that’s why we’ve created a team dedicated to your well being. Stop waiting and get started today!
About the Author:
Make an appointment with one of our sports physical therapists, Bryan Wong:
Bryan has a background in dragonboating, competitively lifting weights, and recreational sports. Through his experiences, he has seen first-hand how the lack of exercise and structured physical activity has been to our population’s detriment.
Through communication, individualized exercise, hands-on care, and joint decision making, Bryan assures that each patient is listened to guide them in achieving their goals.