Strength training helps athletes avoid injury

• Experts frowned on strength training for women in particular, and advised against it for all athletes.
• "Strength training contributes to positive self-image," says Brent Alvar, who teaches kinetic anatomy at Arizona State University Polytechnic in Mesa, formerly ASU East, and is a faculty member of Chandler-Gilbert Community College.
• It improves muscular strength, key in avoiding injuries.
• It has been shown to foster modest improvements in cardiorespiratory fitness, reductions in body fat, stress management and athletic performance.
• For the elderly, strength training promotes balance and reduces the number of falls.
• For the young, particularly women, it can make the difference in developing osteoporosis.
• It can also help decrease the progression of bone loss in postmenopausal women.
• This month, multijoint exercises --- squat, bench press, lunge, pull-up --- will be demonstrated.
• For best results, muscular strengths and weaknesses should be evaluated by an exercise professional and a program developed based on goals.
• "We can all benefit from beginning a low-intensity, low-volume program, but as we progress in our strength training --- beginner to elite --- higher intensity and volumes will be necessary for continued gains in strength."
• Single-set programs are a time-efficient way to begin strength training, but research has shown gains come about through multiple sets.
• "Up to four sets per muscle group for beginners and eight sets per muscle group for advanced/athletic populations," Alvar says.
• To build strength, increase the weight and decrease the repetitions (to less than six).
• If you are interested in increasing muscle size, work between the range of six to 12 repetitions.
• "Strength training programs can be intimidating," Alvar says, "but with a little professional instruction, even someone who has never lifted a weight can get started 'pumping iron.'