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Principles of Strength Training: Sets, Reps and Resistance 08/18/09

Performing resistant training exercises, at least twice per week is an important practice to:

  1. Reduce risk of osteoporosis and maintain (and gain) bone density
  2. Maintain muscle strength as you age and remain functional in day to day living
  3. Elevate your metabolism, which helps you burn more fat and calories each day
  4. Achieve and maintain an ideal body shape and muscle tone

Basic Principles:
To gain improvements in muscle definition, body sculpting, strength and power, which will give you a high performance body, your best bet is to choose a weight that you can lift 8-10 times. Then perform 3 sets of 8-10 repetitions with this weight. It should be heavy enough that you are unable to do more than 10 repetitions in a set. While performing the exercise, contract the muscle as fast as you can when working against the resistance and then lower the weight in a slower, controlled manner so you don’t sprain any joint structures.
Once you can lift the weight 10 times in each of the 3 sets at that station, make the weight heavier in your next visit to the gym. Continue to make the weight heavier as your muscles become stronger over time, always performing 8-10 repetitions in each set. This is known as the overload principle of resistance training, which enables muscle strength gains, body sculpting and definition to keep improving over time.

The Basic 6 Program

Perform 3 of 8-10 repetitions of each of the following exercises:

  1. Bench Press (Chest Press)
  2. Lat Pull Downs
  3. Overhead Press
  4. Hip Extension
  5. Knee Extension
  6. Hamstring Curl (Knee Flexion)

Other strength training exercises that are effective alternatives to weight training include:

  1. Ashtanga Yoga
  2. Body Pump Fitness Classes
  3. Martial Arts Training
  4. Pilates
  5. Boxercise ClassesThera-Ball Strength and Core Training

For more detailed information about resistance training read Dr Meschino’s book:
The Meschino Optimal Living Program: 7 Steps To A Healthy, Fit Age-Resistant Body

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