Strength Training Can Help You Reach Your Goals!

A good strength training routine can do wonders for your fitness goals. Women in particular tend to shy away from strength training thinking it will put on bulk when what they really want to do is tone down. However, “toning” is really comprised of two components: losing body fat, AND building lean muscle mass. Making strength training and indispensible part of most people’s fitness goals.

Unless you already have a regular strength training program, you may be unaware of some of the fundamentals. Here are just a few to get you started on the right track.

Always warm-up using large muscle groups for at least 5 minutes prior to training. This prepares your joints for the stress and activity to follow.

Start with large muscle groups and work toward the smaller muscle groups. In the lower body this means starting with glutes, quads and hams and for upper body start with back and chest.

Start with multiple joint exercises and work toward the single joint exercises. This means for lower body, start with squats or leg presses that use hips and knees, and for upper body start with pull downs or chest presses that use shoulders and elbows.

Allow 24 to 48 hours rest between working on the same muscle group. This allows maximum repair of the muscle fibers to help build muscles more efficiently. Overtraining slows down the process and in addition to increasing your risk for injury will delay your strength gains and body composition changes.

Stretch the muscle(s) you are working between sets. By the time you have finished training each muscle of the body, you will have incorporated stretching into your program, and at the best possible time to stretch: right after exercise, when the muscle is warm.

The American College of Sports Medicine (ACSM) recommendations for strength training are:
• 8-12 repetitions of each exercise
• 1-3 sets (depending on length of workout and fitness level)
• 2 times per week minimum per muscle group

Progress slowly when increasing weight and/or repetitions. Keep increases to about 5% every two weeks. You can increase weight or repetitions depending on your strength training goals, but should not increase both at the same time. Although your muscles may be able to handle a heftier increase, your joints need more time to adjust, and progressing too fast often leads to injuries.

Be aware that due to delayed onset muscle soreness, you may not feel stiffness until a day or two later. If you are just beginning a strength routine or just increasing your weights, start on the side of caution so you don't burn out. A well designed program is the best way to prevent excessive discomfort.

By making strength training a regular part of your routine you can increase your lean muscle mass, improve bone density and slow down the natural decline of your metabolism as you age.

Everyone can benefit from strength training and anyone can do it. If you want to find out more, there are abundant resources available online programming as well as our wonderful personal trainers available at the Y. Get started today and see how strength training can improve your fitness levels.

Group Fitness Tips

People who are not currently participating in group fitness classes have all kinds of wild perceptions of what goes on behind those studio doors.


For some, the mention of group fitness conjures up images of leotard-clad, leg-warmer wearing ladies jamming to the Jazzercise class. For others it is a terrorizing thought of gung-ho fitness fanatics jumping around a step in an incomprehensible swirl of activity.

While some classes are geared toward these crazy fitness fanatics, (and I have also been told that leg-warmers are making a comeback,) for the most part group fitness classes are for anyone interested in getting regular physical activity in their schedule.

We’ve all heard the numerous and well-documented benefits of exercise itself. It can lower blood pressure, reduce heart disease and diabetes risks, and help maintain a healthy weight just to name a few.

The benefits of group exercise can take a step beyond that and include social benefits, accountability, and increased safety.

A group class is a great way to meet other individuals with similar interests to yours. We have several groups at the Y who after class head for coffee or meet up once a week for lunch. It can seem a little intimidating at first to walk in to a class where everyone seems to know each other and all the moves; but introduce yourself and stick with it. After a few classes it will feel more familiar and you can begin to relax and enjoy.

One of the biggest reasons people stop attending a group fitness class is because they do not feel successful. Unfortunately they may judge all classes based on one experience.

To increase your chance of success, here are a few top recommendations:

1. Accept and embrace the fact that you will not get every exercise or move down pat and you will feel a little awkward the first few times. (Read this one again. Write it on your palm if you have to before heading to your first class).

2. Try a variety of classes to get a feel for what you enjoy and can do. This will also introduce you to a variety of instructors.

3. Introduce yourself to the instructor as a new participant. She or he will be more than happy to provide a few modifications (without singling you out in the crowd).

4. Know your limits. The instructor should provide modifications for all levels, (especially if you’ve introduced yourself before class). Avoid simply mirroring the instructor or other participants because you don’t want to look different. Work at the level that feels good for your body.

At the Y, we offer a variety of classes for you to try. Half of the land fitness classes are free to our members and the registration classes are less than $1.50 per class ($10 for the entire seven week session for members).

We believe that group fitness is a great way to incorporate exercise in your healthy lifestyle. Talk today us today about your options.