Week 8 – Building Strength

What is strength training?

Strength training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do strength training repeatedly and consistently, your muscles become stronger.

When training for general fitness, strength training should take priority because it is the foundation by which all other training becomes productive. To exercise well and get the full benefits from exercise, getting stronger is necessary.

Why do Strength Training?

When it comes to losing weight, it’s important to ensure you are losing fat mass rather than muscle mass. By doing strength training you’ll maintain a healthy muscle mass which helps keep your metabolism burning strong, which in turn, helps in keeping the weight off in the long term. In addition, strength training has the following benefits:

  • Increases bone mineral density  
  • Increases in muscle strength, endurance, and power
  • Increase in bone, muscle and connective tissue growth and durability
  • Management of arthritis, cancers, and many chronic diseases 
  • Improves insulin sensitivity
  • Improving sleep
  • Improvements in mood and confidence

How do I start?

The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals.

However, you should start at what is reasonable and achievable for you by setting short term goals that work in with your lifestyle and then build up to long term goals.


Your program should involve all major muscle groups of your body including legs, hips, back, chest, abdomen, shoulders, and arms.

What’s next?

Your exercise physiologist will help put together a program to ensure you are building strength and muscle mass. Enjoy the benefits of a stronger, healthier body and watch for the improvements in your mood and sense of wellbeing. Note: We will measure your body composition again in Week 11 to see the physical changes in your body and impact of your strength work.

Time for Action

Got Questions?

Please email us on reception@alevia.com.au or call on 1300 44 13 22 for assistance. Always remember to speak to your healthcare professional if you have any questions or concerns regarding your treatment.

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