Strength training

Begin strength training only after your doctor says it is safe for you. Always follow the directions you received for strength training to help avoid injury. You can choose from several types of strength training: elastic bands, cuff and hand weights, free weights, wall pulleys and weight machines.

Benefits of strength training:

helps you gain muscle strength and tone (making it easier to lift that bag of groceries or pick up your grandchild)
prevents muscle loss and increases muscle mass – adults lose an average of six pounds of muscle each decade
increases your metabolic rate
increases your bone mineral density to help prevent osteoporosis
improves your glucose metabolism
reduces your body fat
increases your gastrointestinal transmit time, reducing your risk of colon cancer
lowers your resting blood pressure
improves your blood lipid levels
reduces low back pain
reduces arthritis pain

Strength training exercises

If your doctor, nurse or rehabilitation specialist recommends strength training for you, begin with a weight level that lets you repeat a lift or movement 10 to 12 times comfortably. Perform a set of eight to 10 different lifts or movements two to three days each week. Don't perform the same strength training exercises (work the same muscle groups) two days in a row -- give your muscles a day in between to recover.

After a muscle has been stimulated during a workout, it needs time to develop strength -- it needs time to recover. Most programs are designed so you can do strength training three times per week with one day between workouts.