by Jim Brady

Created on: October 13, 2008   Last Updated: October 20, 2008

When someone mentions strength training, images of oiled, dramatically muscular bodies come to mind. For those whose goal is to excel in the sport of bodybuilding, there's nothing wrong with that picture. But for those of us who just want our bodies to function at their best, strength training can be a lot less extreme, and fully rewarding.

It's Not An Option

If you want muscles, tendons and ligaments that will get you through a day of moving as well as a ten-mile hike, you need strength training.

If you want to be able to stretch and reach and throw and bend without chronic pain, you need strength training.

If you want to turn that body fat into body mass, without sending $19.99 to some guy who won't stop repeating his phone number, you need strength training.

If you want to take a shot at living as long as you possibly can, you need strength training.

How It Works

You get stronger by targeting a particular muscle, and working it a little beyond it's used to working. Once it tells you it's comfortable there, you push it a little further. It's these consistent, small steps that lead to measurable progress, and it doesn't take that long. Usually, the process also makes you aware of what a wonderful machine your body is, and how much more service it can give you, if you only ask it nicely every day.

Big Load, Long Term

Strength training success is measured two ways. You become able to bear heavier loads, and you become able to perform repetitive exercise for a longer time without tiring.

Gradually increasing the weight load you handle, with fewer repetitions, makes you stronger. Gradually increasing the number of repetitions you can complete with lighter weights, develops your endurance.

The Workout

The classic rules of any physical workout apply to strength training, and so does the caveat to listen to your body. Any exercise routine is an ongoing education about one's own remarkable machine. Learn what it needs, and what it doesn't. At least a day off between workouts is usually prudent.

Warm up the muscles by doing the exercise at a low level of repetitions and with a light weight. This will not only prepare the muscles for the work ahead, but allow you to practice the proper technique for the particular exercise. Not performing an exercise, especially when it involves handling weight, will derive no benefit and probably lead to an injury that will set back the strength training progress or destroy it entirely.

Muscles, when warm, need to be stretched. This increases

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