By Jonathan Lester, Graduate Assistant, Exercise Science M.S. Program
When designing a fitness program, the first step is to determine which goals are most important for you. Whether it be weight loss, muscle building, or athletic performance enhancement, a well-rounded resistance training program is crucial for progress towards your specific goals. Resistance training is beneficial for improving muscular strength, size, and endurance, as well as restoring good posture and reducing the difficulty of everyday activities.
There are numerous ways to implement a strength training program into your workout routine. To add resistance to movement patterns, you can utilize your own body weight, resistance bands, kettlebells, dumbbells, barbells, or any other object that is heavy enough to challenge your own abilities. Exercises are performed in groups, called sets, of repetitions, which are the actions of pulling or pushing a resistance. The goal of resistance training is to reach momentary muscular fatigue, which is the point where you are not able to perform another repetition of a certain exercise. In order to do this, you need to add sufficient resistance to reach this point within a certain repetition range for each set you perform. The American College of Sports Medicine recommends healthy adults to resistance train 2-3 times per week, for 8-12 repetitions (while reaching momentary muscular fatigue), and with 2-4 sets for each major muscle group of the body.
Strategic exercise selection is crucial for optimal muscular development. Every major muscle group of the body should be addressed.
These groups include:
Lower Body Muscles |
Upper Body Muscles |
Core Muscles |
Quadriceps |
Pectorals |
Rectus Abdominis |
One way to ensure that all major muscle groups are addressed during a single workout is to implement a “full-body” resistance training routine. This implies that the entire body is exercised in a way that each of the above muscles is stressed. Below is a table with six different exercise movements that should be accounted for during each routine in order to stress each of the aforementioned muscles. If you program at least one exercise from each movement pattern from the table into your routine, you will be well on your way to improve your muscular strength, athletic performance, body composition and much more.
Movement Pattern |
Major Muscle Groups Addressed |
Benefits |
Examples |
Upper Body Push |
Chest |
• Upper body strength, hypertrophy, and power |
Push Up |
Upper Body Pull |
Back |
• Upper body strength, hypertrophy, and power |
Pull Up |
Lower Body Push (Quad Dominant) |
Quadriceps |
• Lower body strength, hypertrophy, and power |
Bodyweight Squat |
Lower Body Pull/Hip Hinge |
Quadriceps |
• Lower body strength, hypertrophy, and power |
Barbell/Dumbbell Deadlift |
Core Stability |
Abdominals |
• Improves ability to transfer forces in multiple planes of motion (sports) |
Plank |
Locomotion (Weighted movement that mimics walking/running) |
Grip (forearms) |
• Improves grip strength |
Farmers Walk |
Please feel free to contact me via email or phone with any questions regarding the information in this article.
Email: jonathanlester@mail.adelphi.edu.
|
November 4, 2015
Combat the Effects of Prolonged Sitting
News
Here are some ways you can incorporate more movement in your day,
|
Adelphi University, New York, is a highly awarded, nationally ranked, powerfully connected doctoral research university dedicated to transforming students’ lives through small classes with world-class faculty, hands-on learning and innovative ways to support academic and career success. Adelphi is one of just four companies and the only university on Long Island to be named among America’s Best Employers by State for 2023 by Forbes.
A surge in 2024 rankings by U.S. News & World Report—up 19 spots as a Best College, up 85 spots for Social Mobility and up 35 spots as a Best Value College—supports Adelphi’s rising reputation. Adelphi serves more than 7,400 students at its beautiful main campus in Garden City, New York—just 23 miles from New York City’s cultural and internship opportunities—and at dynamic learning hubs in Brooklyn, the Hudson Valley and Suffolk County, as well as online.
More than 119,000 Adelphi graduates have gained the skills to thrive professionally as active, engaged citizens, making their mark on the University, their communities and the world.
Todd Wilson
Strategic Communications Director
p – 516.237.8634
e – twilson@adelphi.edu