Are You Weighing Yourself Down?

Walking into a gym can be intimidating. If you’re familiar with how to go through a series of strength exercises, targeting specific muscle groups, it can help put you at ease. Once you master the proper movement pattern using weight machines, you can progress to free weights, which engage more of the stabilizing muscles. Follow the how-to instructions on the machines to ensure proper alignment. If the instructions are not clear, ask a trainer or facility employee to further explain the proper range of motion. Be mindful of not letting the weight plates hit at the end of each repetition. The loud sounds can be disruptive to those around you at the gym. Also, focusing on where the weight is helps you focus on a smooth range of motion.

The chest press for targeting the chest muscles (pectoralis, biceps, triceps)
This machine mimics a push-up. In a seated position you will push the bar away from you. The seat can be adjusted so the bars are at the proper chest height. If you’re trying to build strength in these muscles, you can start with a low resistance. As you build strength, you can increase the weight.

Lat-pull down for targeting the back (latissimus dorsi and shoulder girdle)
This is a great machine to build strength if you want to progress to pull-ups. In a seated position, arms extended above you grasping the bar, pull the bar down to about shoulder height. Return to the starting position. If you are new to this machine, use an under grasp (palms facing you). This engages the biceps allowing you to engage more muscle into the exercise. You can also use the reverse pec fly or the seated row machine if your gym does not have a lat-pull down machine.

Overhead machine press for targeting the shoulders
Gyms may vary in whether a standing or seated overhead machine press is available. Position yourself so that, whether standing or sitting, the barbell is at a height where your arms are almost fully extended. Starting position is with the bar at about your chin or nose height. With palms facing forward you push the bar up, extending your arms. Exhale on the extension. Inhale as you lower the bar to the starting position.

Leg press for targeting the quadriceps, glutes, hamstrings and calves
The leg press is a great way to target all of these muscles if you only have time for a short workout. As you build strength you can move from the machine to body weight squats. In a seated, semi-reclined position you will begin in a squat, knees bent. Feet are squared about shoulder-width apart. Exhale as you push away from the base plate and inhale as you lower back to the starting position.

Cable biceps bar for targeting the biceps
Using the bar, versus dumbbells or free weights, allows you to slowly raise and lower the bar while avoiding a swinging motion. The cable machine can be customized – you can use a straight bar, rope or V-bar depending on your preference and what is available at the gym. In a standing position, hold the bar with arms extended down, palms facing out. Exhale as you lift the cable up and towards your body, like a bicep curl. Inhale and return to the starting position.

Cable triceps bar (or triceps push down) for targeting the triceps
Building strength with the triceps bar helps with push-ups and pull-ups. Just like the cable biceps bar you can customize your grip by using a straight bar, rope or V-bar attachment. While standing, position the bar so you can hold it with your arms at your side,elbows bent, palms facing out. Exhale as you press down until arms are extended. Inhale, return to the starting position.

Hanging leg raise for targeting the core and hip flexors
There is no weight to add or take away from this piece of equipment. Your legs will hang freely as you support yourself with your forearms and your back resting against the backboard. With legs extended, exhale and raise your legs up so your hips are at about a ninety-degree angle. Inhale and return slowly to the starting position. If a hanging leg raise is not available, traditional planks are an excellent alternative.

Written by: Stephanie Coburn, Wellness Workdays Dietetic Intern

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Light Weights, More Reps Reap Benefits

Strength training is an important part of any complete workout program and helps build or maintain muscle mass and strong bones. This type of training can be intimidating for gym-goers who haven’t tried it before, and lifting heavy weights may feel like a daunting or even impossible task. But do you need to lift heavy weights to reap the benefits of weight training? Recent research dives into this hot topic to get some answers.

The traditional approach to weight training is to choose an exercise and find the heaviest amount you can lift at a time, called a “maximum.” This weight is then used to shape the program by lifting 80-90 percent of the maximum, eight to ten times to complete a “set.” While this approach is still very effective, it can be intimidating to some and opens up the opportunity for injury if not executed correctly.

Multiple studies show that lifting at 30-50 percent of the maximum for up to 25 repetitions has the same effects as heavier weight lifting with regard to an increase in muscle strength and size. The goal should still be to exhaust the muscles in order to achieve muscle growth, but rather than lifting heavier weights, add more repetitions at a lighter weight to achieve fatigue.  

Bottom Line: If you are looking to incorporate a strength training workout into your routine, it doesn’t have to be daunting. Lifting lighter weights at higher reps can be just as effective and offers the benefit of reduced risk of injury. If you have never tried strength training before, ask a personal trainer to help guide you; many fitness centers offer members free trials with a personal trainer.

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