As we age we tend to lose lean muscle mass. Resistance training helps maintain and combat the loss of muscle mass by increasing muscular fitness. This training also can prevent osteoporosis by augmenting bone mineral density.

Additionally, regular resistance training can decrease the risk of heart disease by lowering body fat, decreasing blood pressure, improving cholesterol and lowering stress. Improving muscular fitness enhances quality of life.

Various types of resistance training

For resistance training you can use traditional free weights and dumbbells, weight machines, body weight, elastic tubing, medicine balls, or even common household products like milk jugs filled with water or sand and soup cans. The options are limitless and can be performed without cost if you choose.

Guidelines and exercises

The American College of Sports Medicine recommends that a strength training program should be performed a minimum of two nonconsecutive days each week, with one set of eight to 12 repetitions for healthy adults or 10-15 repetitions for older and frail individuals.

Eight to 10 different resistance exercises should be performed to target major muscle groups and completed over the course of two-three days per week.

Muscular strength

Muscular strength is the ability of a muscle or muscle group to exert a maximal external force. To properly increase muscular strength follow these guidelines in volume and rest periods:

•Volume: One-three sets of eight-12 repetitions for novice to intermediate; two-six sets of one-eight repetitions for advanced.

•Rest period: Two-three minutes for higher intense exercises that use heavier loads; one-two minutes between the lower intense exercises with light loads.

Muscular power

Power is defined as the optimal amount of work performed in a given time period. To increase muscular power follow these guidelines:

•Volume: One-three sets of three-six repetitions per exercise.

•Rest period: Two-three minutes for higher intensity exercises that use heavier loads, one-two minutes between the lower intensity exercises with light loads.

Muscular endurance

Local muscular endurance is the ability of a muscle or a muscle group to repeatedly exert a submaximal resistance. To assist in this area:

•Volume: Two-four sets of 10-25 repetitions.

•Rest period: 30 seconds to one-minute between each set.

Frequency

Novice individuals train the entire body two-three days per week. Intermediate individuals should train three days if using a total body workout or four days if using an upper and lower body split routine.

Training each major muscle group twice a week is the goal. Advanced lifters can train four-six days a week, training each major muscle group once to twice per week. Elite weightlifters and bodybuilders may benefit from using very high frequencies such as two workouts per day for four-five days a week.

Overtraining

To reduce the risk of overtraining, a dramatic increase in volume should be avoided. It is recommended that a two-10 percent increase in the load be applied when the individual can comfortably perform the current workload for one-two repetitions over the desired number during two consecutive training sessions.

Kristy Higbee from the Army Wellness Center offers the following special considerations:

•Pregnancy: If regular exercise was the norm prior to pregnancy, begin at a very low-intensity and minimal days per week until you become accustomed then progress as needed as long as you have no complications. Also, women who regularly exercised before pregnancy can continue with normal activities through first trimester as long as there are no complications.

Perform workouts in a cool environment with loose fitting clothing and exercises that are done lying flat on your back or stomach should be avoided beyond the first trimester. Above all, listen to your body. Any vaginal bleeding or fluid leakage, dizziness, fainting, headache, calf pain or swelling, decreased fetal movement, preterm labor or dyspnea cease all activities and consult your physician.

•Children: Younger children need some bone-strengthening activities that include functional movement based activities, jumping, climbing and sport-like activities. When using formal resistance training equipment ensure that the child is supervised, trained and mature.

Frequency, intensity and time for this population is around the top end of muscular strength and the low end of muscular endurance as outlined earlier.