Strength Development Exercises

NECESSARY WISDOM

Strength development exercises are those that work and strengthen our muscles and joints to develop increased strength and endurance in the targeted areas of our body.

The well-researched 2008 Physical Activity Guidelines for Americans suggest that whilst the daily activities of some people might provide strength development for some muscles, most adults also need a range of regular strength development activities that work on all the key muscle groups.

Strength exercises not only help to increase the strength of muscles, but build muscle size, increase the strength of ligaments and bones, and help to prevent physical injuries.

Experts recommend that for general health, we complete strength development exercises around three times a week with a day of rest from strength work every second day. I suggest the alternate days could be used for stretching and balance exercises as recommended in Mission 2, Step 1 above.

Exercising for strength is also known as resistance training, and effective resistance training requires a progressive and controlled increase in loads on our muscles. Whilst exercises without special equipment can achieve positive results, the most effective way to build progressive resistance is to use weights and/ or exercise machines. You can use weights or machines in any nearby gymnasium under the guidance of a trainer, or, if you take due care, you can purchase the necessary equipment and exercise at home. The most cost effective set of apparatus for light resistance work is a set of two adjustable dumbbells and an adjustable bench-press. Adjustable dumbbells can be purchased at most sports shops and inexpensive models typically allow a weight range for each dumbbell from 2kg - for just the handle and locking nuts, up to around 10kg for the handle and all the plates. This is sufficient to get most people well into an ongoing light resistance routine for general health. These weights will not make you look like a muscle builder, but they will help you to increase and maintain all round strength. An adjustable bench press for light dumbbell work is also relatively inexpensive. A plain, flat bench press serves for most exercises, but you can only work some muscle groups when the bench is set to an incline position, which is why we need the adjustable bench. In addition to these items, you will require a thick piece of wood, a flat rock or a brick that can serve as a shallow step around 7 - 10cm (3 to 4 inches) high.

Advantages of Adjustable Dumbbells for Weight Routines

-          Relatively inexpensive

-          Allows for a progressive increase in loads

-          Permits a range of exercises covering the important muscles

-          Relatively portable - can be packed in a car and taken on a road trip

-          Long -lasting - it is not easy to damage metal dumbbells

-          Requires no or very little maintenance

-          Requires no electricity to operate

There are several potential dangers in strength training and that is why you should exercise under the supervision of an expert, or take due care if you use resistance training at home. There are hundreds of stories we can read about of people who enthusiastically start weight programs only to strain and injure themselves soon after commencement, and who then have to give up on their strength workouts altogether. Here are the key guidelines and warnings from weight training experts.

Guidelines for Weight Training

-          Learn to complete the movements of each exercise properly, or with “good form”, before you start completing them with weights. This means following exercise instructions and diagrams carefully, and if necessary, viewing further diagrams and videos on the internet. If you plan to complete your exercises at home, consider first visiting a gymnasium where a trainer can supervise your routine until you have a good understanding of what is required.

-          Start your routine with light resistance, and increase repetitions and resistance very gradually. Resist the temptation to move to heavier and more impressive resistance levels too soon. Follow a steady and gradual path to minimize the chance of strains and other injuries.

-          Do not exercise until it hurts! The “no pain, no gain” saying certainly does not apply to strength training. Pain during an exercise is a sign that something is wrong or not working. If you experience pain, stop what you are doing immediately.

-          Have a rest day after every strength development session. Muscles need time to adjust to increased loads. Use the alternate days for stretching and balance exercises.

-          Do not hold your breath while lifting weights or working on exercise machines.

-          If you need to have a break from your routine for any reason, start again with less resistance, and fewer sets or repetitions.

The following strength program covers all the major muscles of the body using just a set of adjustable or light dumbbells, an adjustable bench press and any item that works as a shallow step. The routine starts with the same levels of resistance (weights) and numbers of sets (repetitions) for every exercise. This will be all right in the early stages, but as you add resistance and sets, you will be able to complete some exercises more easily than other exercises. Take note of your comfortable limits with each activity and adjust your resistance levels or sets accordingly.

Recommended Strength Development Routine Using Dumbbells and a Bench Press.

Complete the following routine at least three times every week after a warm up period such as a cardio-respiratory activity or 5 minutes of warm up activities from the list in Mission 1, Step 2. Follow the following routine until you reach a point where you attain your current limit in terms of weight or the number of sets i.e. repetitions for both sides of the body - where applicable - for each exercise. In other words, if it becomes difficult to complete extra sets, or work with extra weight, stay at the level you are until you can comfortably move on. I have labelled each exercise here with a common name in the fitness industry followed, in brackets, by the part of the body being exercised. You can find more information on each exercise by looking it up in an internet search engine, or by visiting an exercise directory web site like www.exrx.net.

Week 1: Complete 2 sets of each exercise using just the handle and locking nuts of adjustable dumbbells or pre-formed dumbbells of 1.5 to 2kg in each hand.

Week 2: Complete 2 sets with ONE of the smallest plates added to your dumbbell bar giving a total weight of 3 to 3.5kg per dumbbell. Yes, the dumbbell will be unbalanced, but it will be manageable if you hold it close to the end with the plate.

Week 3: Complete 3 sets with 3 to 3.5kg in each dumbbell.

Weeks 4-10: Complete one extra set each week with 3 to 3.5kg

Week 11: Complete 5 sets with an extra plate added to each dumbbell giving a total weight in each hand of 4.5 to 5kg. You will now have the handle plus one plate on each end.

Weeks 11-15: Complete one extra set each week with 4.5 to 5kg. By the end of this series, you should be completing 10 sets unless you reach your comfortable limit beforehand.

Week 16: Add plates to your dumbbells to reach around 7.5kg in each hand. Drop the number of repetitions back to 5.

Weeks 17-20: Complete one extra set each week with 7.5kg.

Continue the process of adding around 2kg to 2.5kg of weight to each hand after comfortably lifting 10 sets. Drop the number of sets back to 5 or less when you add extra weight.

1. Dumbbell Lunge (Quadriceps & Gluteals): Stand with dumbbells held at the sides. Lunge forward with left leg landing on your heel first. Return to standing position. Repeat with your right leg.

2. Dumbbell Straight-back, Straight-leg Dead lift (Hamstrings): Stand with dumbbells held at your sides. Keeping knees, arms and back straight, bend forwards at hips until a stretch is felt in the hamstrings. Straighten up and pull your shoulders back.

3. Dumbbell Lateral Raises (Middle Deltoids - Shoulders): Stand, leaning forwards slightly with dumbbells in front of your thighs and arms slightly bent. Raise dumbbells outwards until level with your shoulders without twisting arms but keeping them slightly bent. Return to the starting position

4. Dumbbell Hammer Curl (Forearms): Stand with one dumbbell in each hand down by your sides - arms straight, palm facing inwards. Bend your left elbow and raise the dumbbell in your left hand towards your left shoulder. Raise it to the point where your left forearm is vertical. Repeat with your right arm.

5. Dumbbell Side Bend (Obliques): Stand and hold a dumbbell in your left hand down by your left side. Bend your body to the right until you feel a slight stretch in your left side. Bend your body to the left for the same distance - still with the dumbbell in your left hand. Repeat with the dumbbell in your right hand.

6. Dumbbell Single Leg Calf Raise (Calves): Stand with a dumbbell at your left side; position the ball of your left foot on a flat rock or block of wood 5-8 cm high with your heel and arch extending off. Whilst holding onto support with your right hand, lift up on the ball of your left foot as high as possible and lower until you feel the stretch in your calf. Repeat your number of sets with your left leg and then complete the same number with your right leg.

7. Dumbbell Bent-over Row (Back): Place your left knee on a flat bench press, bend over and support your body with your left arm whilst your right leg is on the floor and back a little. Your right arm picks up a dumbbell from the floor, and lifts it your right chest and then returns it to the floor. Repeat with your right arm.

8. Dumbbell Kickback (Triceps): Place your right knee on a flat bench press. Bend over and support your body with your right arm whilst your left leg is on the floor and back a little. Your left arm picks up a dumbbell from the floor, and raises it to the point where your left upper arm is parallel to your body. From this position, lift and move the dumbbell back so that your left arm is straight and your pinkie finger of your left hand is closest to the ceiling. Repeat with your right arm.

9. Dumbbell Shoulder Press (Anterior Deltoids - Shoulders): Sit on a bench-press with dumbbells held at your shoulders and elbows below your wrists. Raise dumbbells by straightening your arms and returning to the starting position.

10. Dumbbell Bench Press (Chest): Sit on the one end of the bench press with dumbbells on your thighs. Lie back slowly and bring dumbbells to your shoulders. Raise dumbbells by straightening your arms upwards and then returning the dumbbells to your shoulders. To end, place dumbbells on thighs and sit up.

11. Dumbbell Curls (Biceps - Arms): Seated on one end of the bench press with dumbbells at your sides. Raise the dumbbell in your left hand to left shoulder as you give it a half twist and then return to the starting position. Keep elbows tucked in. Repeat the exercise with the dumbbell in your right land.

12. Dumbbell One-arm Triceps Extension (Triceps - Arms): Hold a dumbbell between your shoulder blades with your left hand and raise it upwards by straightening your left arm above your head and then returning to the starting position. Repeat the exercise with your right hand.

13. Weighted Crunch (Abdominals): Lie on the bench press with your knees and thighs bent and your head extending over the edge of the press. Hold a dumbbell plate behind your head. Using the muscles in your abdomen, raise your body as far as possible and return to the starting position.

14. Dumbbell Lying Rear Delt Raise (Deltoid Posterior): Lie chest down on a flat bench press. Grasp a dumbbell in each hand, palm down, and whilst breathing out, raise the dumbbells to be level with your shoulders whilst bending your arms slightly. Breathe in as you lower the dumbbells to the floor.

15. Dumbbell Incline Shoulder Raise (Serratus Anterior - Shoulder): Adjust your bench press to an incline position. Sit on the flat end of the bench press with one dumbbell in each hand resting on your thighs. Lift the dumbbells to your shoulders and lean back onto the inclined part of the bench. Raise both dumbbells directly above your shoulders by straightening your arms. Keeping arms straight, raise your shoulders towards the dumbbells as high as you can lift them. Lower your shoulders back to the bench press and repeat. That is one set.

CREATIVE RESPONSES

CREATIVE RESPONSE (SU): Develop a set of strength development exercises for the major muscle groups in your body, and plan to perform them at least three times each week.

Use the guidelines and suggested set of exercises above as the starting point for your own strength development routine.

Plan to complete your routine at least three times each week after a cardio-respiratory activity, or after 5 minutes of warm up activities.

Prepare a chart or instruction sheet on your strength exercise routine and either display it in, or take it with you to your exercise area. Try to learn the routine by heart so you can eventually complete your program without referring to instructions.

CREATIVE RESPONSE (SU): Determine the methods or activities you will use to warm up before, and cool down after your strength development activity.

Use the guidelines in Mission 1, Step 2 to select an appropriate warm up and cool down routine for your chosen strength development activity.

Remember to include time in your exercise program for such warm ups and cool downs.