Muscle Building

The benefits of a good strength training program are almost endless. Less disease
happiness and most importantly
showing off your muscles at the beach.

Strength training should be part of everyone's routine. Even if you are low on time
strength training
according to the ACSM (American College of Sports Medicine)
only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week
huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis
hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits
many people are reluctant to start training with weights. Concerns include injury
incorrect form and for women; not wanting to grow muscles and look like a man.

When beginning your strength training program
the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines
slowly learn to use free weights. If you want to stick with the machines
know that they will give you the same benifits as free weights. As for the concern that women will look like men
it won't happen without the help of steroids
which you shouldn't even consider using.

Sometimes when we think of being healthy
we think of eating and running. While these are important
strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.