A Progressive Idea to Weights

There is a consensus among the medical and scientific community that resistance training is considered the most effective way to increase muscle strength. A new study in the May journal Arthritis and Rheumatism reported that progressive resistance training was effective in patients suffering from shoulder impingement syndrome, which is one of the most common types of shoulder injuries. As a result, those subjects had less pain at rest and at exercise, as well as an improved quality of life. Yet another example of why weight training is beneficial to our overall health. But why wait until you have an injury to start a weight training program? 

You may or may not have heard the term "progressive resistance training," which is one of the most familiar themes to weight training. One of the amazing aspects of our muscles is its ability to adapt to stress or overload. In progressive resistance training, the gradual increase of "a stress" facilitates this adaptation by continually asking your body to meet the greater demand. This can be achieved in a variety of ways and works on all the major muscle groups:

• You can gradually add weight to each set;
• Increase the number of repetitions but keep the weight constant;
• Change up the speed in which you perform each rep (i.e. 1 count to raise the weight, 3 counts to lower the weight or vice versa)
• Increase or decrease rest time between sets;
• Or change it up and use a combination of any of these methods.

When we include weight training as part of our overall fitness plan, it has been shown to reduce risk factors associated with many diseases such as Type 2 diabetes, osteoporosis, and heart disease; it is also an essential aid for weight loss and weight maintenance. So whether you are just starting a program, using weights for rehabilitation, pumping iron to get ripped or even to help you get bathing suit ready for the summer, consider incorporating progressive resistance training into your program (if you don't already do so). But, be smart! You should always consult your doctor before starting any exercise regiment. And, if you can, ask a trained professional to help you develop a program that suits your own individual needs. Don't worry if you don't belong to a gym...you don't need machines; get a set of free weights or resistance bands for your home and that will do the trick as well. The point is, get moving!