Strength training is an important part of any fitness program. Strength training increases muscular strength and endurance, maintains or increases lean muscle mass, stimulates bone formation in young adults, decreases the rate of bone loss in middle and older aged adults, and helps maintain a healthy body weight and composition.
The American College of Sports Medicine (ACSM) and the Center for Disease Control and Prevention (CDC) recommend that adults perform strength training activities for each of the major muscle groups (i.e., legs, shoulders, chest, upper and lower back, arms, abdominals) a minimum of two non-consecutive days per week. These activities should include 8-10 multi-joint resistance exercises with 2-3 sets of 8-12 repetitions each. Exercises should be done in a slow and controlled manner where the last repetition results in substantial fatigue (not failure) which feels like an 8 out of 10 in difficulty. Strength training can be done using resistance such as with free weights, body weight, machines, or exercise bands. For ongoing improvements in strength, individuals can increase the number of sessions, the number of sets, the number of exercises performed for each muscle group, or the amount of resistance. It is best to begin strength training sessions with an adequate warm-up period and end with stretching.
If you have concerns about your health, consult with your doctor before beginning or increasing your physical activity levels. Concerns could include cardiovascular risk factors, pulmonary or metabolic disease, or symptoms during exertion.
If you are interested in starting a strength training program, check out this strength training tracker and this database of strength training exercises. Also, listed below are the facilities and resources available at BYU to help you in your strength training journey.
Faculty Weight Room (for full-time faculty and staff only)
Student Fitness Center (for full-time faculty and staff and their spouses – part-time w/ pay)
Women’s Fitness Center (for full-time faculty and staff and their spouses – part-time w/ pay)
Wellness Coaches | Fitness Training (for all BYU employees)