Safe Strength Training at Home

HEP: home exercise program

Strength training is so necessary for preventing injury! Also distal movement requires proximal stability - importance of the core.

What is strength training? It is resistance training, strength training, & resistance exercise. It’s a system of physical conditioning in which muscles are exercised by being worked against an opposing force (like weight lifting) to increase strength. Goal is 2.5 hr/week.

Can do resistance first, your heart rate is up already, then go into cardiac work out.

It doesn't take much to do strength training. We differ from plants by our muscles. So if you don't use it, you lose it.

Benefits - increases functional strength, reduces body fat and increases lean weight, increases bone density, improves balance & coordination to decrease fall risk, higher metabolic rate, improves self esteem & confidence, strengthens immunity

10 biomarkers of health: muscle mass, strength, bone density, body composition, blood lipids, hemodynamics, glc control, aerobic capacity, gene expression, brain factors. Myokines help all your organs.

What are the risks of strength training? Injury risk is not as high as you think. You are 6-10x more likely to injure yourself playing sports than heavy weightlifting.

Who should strength train?

Everyone could do it, from 2 years old to 82 years old too!

Kids can do it as well!…with supervision. The earlier, the better, to reach a higher neuromuscular performance, that is, it will help coordination, not specifically strength.

Women can strength train. This will not create super muscular bodies (those people are taking drugs). This will be great to help boost confidence especially for high school girls.

Types of Strength training - depends on your goals and body type

Bodybuilding

Powerlifting, Olympic lifting

Crossfit

Plyometric training

Circuit training

Bodyweight lifting

So many free apps out there. You could also just use filled milk cartoons, PVC pipes with sand. Add reps, decrease rest time.

HEP favors pushing, over pulling, exercises.

Click for examples of core strengthening to do at home.