By Karl Lenser

More and more individuals are beginning to incorporate strength training into their exercise routine. Lifting weights aids in your physical appearance, enhances one’s ability to carry out daily tasks, reduces the risk for osteoporosis and also speeds up metabolism. These are only a few of the many benefits that can be derived from a strength training program.

Here are a few questions and answers that may benefit both novice and well-seasoned exercisers.

Do I have to learn the names of my muscles? I never took Latin in high school!

Yes….at least some of the major muscles. Being an informed exerciser can be quite beneficial when talking to or hiring a personal trainer. The more knowledge you have, the better the gym experience will be.

Free weights or machines?  Which is best?

They both are good and have certain advantages and disadvantages over each other. Beginners usually feel more comfortable with machines as they are easy to use and require little coordination or balance. In addition, machines can provide a quick circuit workout in less time than one could perform if utilizing dumbbells or barbells.
Another advantage is that the machines are safer since your movement throughout the exercise is the same every time. On the other hand, a wayward dumbbell loaded with too much weight could cause a shoulder or back injury.
Dumbbells and barbells provide a greater challenge because the user has to utilize more core muscles to perform a lift since there is no cable or belt to provide a constant pattern of movement. A “free weight” is essentially free to drift a bit and forces the body to recruit more stabilizing muscles in the targeted area being stressed. This is especially helpful for athletes that wish to mimic sports movements while in the weight room.
Dumbbells, for example, will allow the exerciser many more options for exercises as compared to a weight machine. Both free weights and weight machines are beneficial. Sometimes a mixture of both is what some see as ideal. Experiment with both types. Get with a trainer so you know how to use both modalities.

How much weight should I lift?

It depends on your fitness level and your individual goals. For general health and fitness, you should try to perform two to three sets of 12 repetitions for each muscle group. The key is to put enough of a resistance load on the machine or barbell/dumbbell so that by the ninth or tenth repetition, you have just about “had it” and can only perform two to three more repetitions.
If your goal is to increase the size of your muscles, then you have to increase the weight load so you can only perform five or six repetitions. On the other hand, lifting a weight for 20-25 repetitions is not going to help you tone up and shape up as much as you might think.
Intensity (the amount of weight lifted) is the key in strength training. If you do not tax your muscles on a regular basis with a higher intensity or workload, the muscles will not become stronger. Doing the “same old, same old” routine for extended periods of time leads to staleness and a “same old, same old” body. Make sure to visit with a trainer so you can optimize your time in the weight room.

I get bored in the weight room and sometimes feel intimidated by the body building crowd. What can I do?

One solution may be to check out the group exercise schedule to see if there is a class that fits your schedule. Group weight training classes have exploded in popularity over the past few years and have assisted many individuals in becoming familiar with free weights.
As far as boredom goes, the best solution is to mix up your routine throughout the year. Some experts recommend a change every six to seven weeks.
You can add more weight and cut the repetitions or add repetitions and lower the weight. Perform a pyramid routine which involves adding weight and cutting repetitions for each set that you perform (12-10-8 pattern is one example).
A circuit routine is another way to save time and add variety. Many lifters work in a “triangle” pattern where they perform a sequence of exercises that tax different muscles with each exercise. Minimal rest is required in this routine.
An example would include a set of leg presses followed quickly by a set of abdominal crunches and then continue with a set of shoulder presses. Perform this circuit three times and then do another “triangle” circuit that targets a different muscle group.
Performing resistance training is critical for obtaining optimal health. Free weights, resistance bands, group weight training classes, machine weights and a swimming pool can all be used to build muscle. The best advice is to find a certified or degreed exercise professional to help you set up a safe and effective exercise program.

Here are a few of the main muscles that may help you when you are in the weight room and are trying to decipher the exercises/muscles that you see on exercise placards or while in a discussion with a trainer.

Biceps:  Just about everyone knows where this group is located. They are opposite the triceps, on the front side of the arm. Known as”guns” in gym vernacular.

Triceps: They are opposite the bicep muscle and are located on the back side of the upper arm between the elbow and shoulder.

Quadriceps: The “quads” are located on the front of the leg between the knee and hip area.
Hamstrings: “Hammies” are on the back side of the leg between the knee and gluteal region. They are “antagonists” to the quadriceps just as triceps are the antagonists to the biceps.

Latissimus dorsi: Your “lats” are located below your shoulder blade area. “Lat pulldowns” recruit muscle fibers from this group.

Gluteus Region: This is the area of the anatomy that many individuals seek to tighten, tone and sculpt in a way that will prevent gravity and aging from sending these fibers south forever. Gluteus minimus, maximus and medius all make up this area that many fitness magazines target to aid their sales quotas every month by advertising workout plans that guarantee a firm, shapely and toned posterior.

Pectoralis: This is the chest area with “major and minor” sections composing the entire chest wall area. ‘Pecs” in gym-speak.

Rectus Abdominus: Thankfully, I have never heard a trainer throw out a “Let’s go work on your rectus abdomini muscles for a few minutes” Your “abs” include the main abdominal muscles that comprise the envied ‘six pack” that many exercise fanatics aspire to obtain (rectus abdominus) and the “obliques” that lie in the “love handle” zone. Whenever you twist your upper body across from left to right or right to left, you are working the oblique muscles.