Exploring Muscular Strength and Endurance - Resistance is not futile!

To get stronger you need to put your muscles through some resistance activities. This means activities that put some strain on your muscles. It can be lifting weights or hauling bales or moving furniture. Resistance training does not require expensive equipment. You'll be amazed at how tough this workout can be using only your bodyweight as resistance.

Make sure that you're not over-lifting with weights. That means you should not be lifting weights that are too heavy. How do you know? Can you lift the weights with ease? Repetition will increase your strength, so if you can't lift the weights the first time, you won't be able to repeat it. If you have to bend your back to lift, it is not a good weight for you.

If you can lift this weight for 10 - 15 repetitions, for 2 - 3 sets, it is probably safe. Because you are still growing it is not healthy or advisable for people in your age group to lift weights that are too heavy.

If you're lifting weights begin with one set of 15 - 20 repetitions. The final 3 - 4 repetitions should be difficult. When all 20 repetitions are relatively easy to complete try a second set after 90 seconds of rest. Do not do more than three sets

back to top

activities | health benefits | cooperation | do it daily for life