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Resistance Training Tips

Benefits of resistance training:

  • Improve your muscle tone and appearance
  • Increase your energy level and endurance
  • Maintain a healthy body weight
  • Reduce your risk of osteoporosis

Tips to get started with a resistance/strength training program:

  • Allow 25-30 minutes per session and be sure to include a 5-10 minute warm-up with light exercise and stretching.
  • Perform strength-training exercises at least 2 times per week.
  • For machines and free weights use enough weight to perform 2-3 sets of 8-12 repetitions. You can also perform exercises with bands/tubes, calisthenics, and floor exercises using higher repetitions.
  • You'll need about 30-90 seconds of rest in between each set.
  • Include exercises that will work each major muscle group, focusing on proper technique and breathing.
  • Start by working larger muscles groups first (such as your legs), and finish with smaller muscle groups.
  • Remember to periodically change exercises and intensity for best results.

For more information:

GVSU Campus Recreation
www.gvsu.edu/rec

Page last modified September 14, 2010