Do You Know The Basics For Weight Training?

What do I need to do for Strength Training?

To optimize building muscle while minimizing risk, aim for:

•  2 to 3 times/week

• 3 to 4 sets of an exercise

• 10 to 12 repetitions while performing the exercise

• Focus on largest muscle groups: hamstrings, quadriceps, glutes, chest, back and core

• You want the weight to be heavy enough that you can not squeeze out another repetition. There is a concept about 'Repetitions in Reserve' we will discuss later

This is a great starting point! If possible, working with a personal trainer can also be highly beneficial, but it's essential to ensure they understand the specific needs associated with menopause. PAUZ Health will also be sharing programs designed to support women through this phase.

Now, let's address some common questions:

How much effort do I need to exert?
 You don't need to push yourself to the point of failure, where you can't possibly complete another repetition. Instead, consider the concept of 'Repetitions in Reserve' (RIR). This means you still have the capacity to continue and could complete another 3 to 4 repetitions. Working within this range ensures you're at an appropriate effort level.

Do I have to use free weights?
 There's no evidence to suggest that the type of weight you use makes a significant difference. Whether you opt for cable machines, free weights, or kettlebells, the results are generally comparable.

Tips:

Here are some practical guidelines to help you incorporate

 strength training into your routine:

Strength Training Frequency and Intensity:

• Begin with strength training sessions 3 to 4 times per week.
   Aim for 3 sets of each exercise, with 12 to 15 repetitions per set.
   Focus on working your large muscle groups, such as the legs, back, chest, and shoulders.

Periodization:

• As you progress, consider incorporating periodization into your routine. This involves alternating between different rep ranges over specific time periods to prevent plateaus and promote continued progress.

  For example, you could try 3 weeks of training with heavier weights and lower repetitions (6 to 8 reps per set), followed by 3 weeks with moderate weights and slightly higher repetitions (8 to 10 reps per set), and finally 2 weeks with lighter weights and higher repetitions (12 to 15 reps per set).

More Tips:

• A goal left undefined is just a dream. Write down some goals for yourself. For example, start with a goal that is a challenge but that you can be consistent with.

• If you leverage a trainer for one or two sessions to help you set up a program this will help. They can build a program based on weights you might have at home if you prefer not to go to a gym

• See if you can find a work colleague or friend to be an 'accountability' buddy. If there is a facility near your work, build the training time into your work day to help ensure you can fit it in

• Create a 'mantra' around strength training-'Weights are my friend'

• If you love being outside versus in a gym, there are creative ways to create a program that involves the outdoors such as leveraging a weighted vest.

• Write down the sessions you complete, what weights you lift, repetitions. Also jot down factors that helped you succeed and barriers. Reassess an build on your success!

Let's do this! Want some help, book a session with a PAUZ expert (www.pauz.health)