Get Going- Weight Training Really Can be Simple!

Wayne Westcott Ph.D, a nationally recognized fitness researcher, urges people, especially beginners, to start strength training. Strength training is known to increase muscle mass which can increase balance, bone strength and increase the rate at which we burn calories, a definite bonus for those who have noticed the scale creeping up. Dr. Westcott’s research shows that we don’t have to spend hours in the gym lifting weights to see results. In one study, he compared the results of one group of beginner exercisers who performed a strength training program for 20 minutes and compared their results to the results of a group of beginner exercisers who performed a strength training program for 60 minutes. He found that not only were the participants in the 20-minute exercise group more likely to complete the entire program, they actually gained more muscle mass than those who performed the 60-minute workouts. Apparently, working at a higher effort level for a shorter exercise period is more effective for muscle development than working at a lower effort level for a longer exercise period.

In another study which included more than 1,700 YMCA participants, Dr. Westcott. Had his participants do the exact same 10 exercise machine-exercises*, but one group exercised one day a week, one group exercised two days a week and a third group exercised three days a week. He found that those who trained only one day per week gained less than one pound of muscle, whereas the 2 day-per-week and 3 day-per-week training groups both added more than 3 pounds of muscle. These results indicate that a relatively brief and basic strength training protocol, performed 2 or 3 non-consecutive days per week, can be highly effective for muscle development. As the average age of the study participants was 54 years, it appears that a relatively simple and short strength training program can remodel and restore muscle tissue that has atrophied through inactive aging.

As you can see, all it takes is 20 minutes 2-3 times per week to build a stronger, leaner body. If you’re considering starting a weight training program, Dr. Westcott recommends beginning with 8 to 10 standard weight machine exercises that address your major muscle groups. Start with one set of each exercise, which should be performed at a controlled movement speed through a full movement range. Select a resistance that enables you to complete at least 8 good repetitions. Whenever you can do 12 good repetitions, increase the weightload by approximately 5 percent. Train 2 or 3 non-consecutive days per week, based on your personal preference and scheduling considerations. Try to work with a knowledgeable fitness instructor during your initial training sessions to establish correct machine settings and ensure proper exercise execution.


*Machine Exercises
1. Leg extension for the front thigh muscles
2. Leg curl for the rear thigh muscles
3. Incline press for the chest and front shoulder muscles
4. Seated row for the upper back and rear shoulder muscles
5. Triceps press for the rear arm muscles
6. Biceps curl for the front arm muscles
7. Low back extension for the lower back muscles
8. Abdominal curl for the front midsection muscles
9. Rotary torso for the side midsection muscles
10. Neck extension/flexion for the neck muscles.
Each machine exercise was performed for 1 set with a weight load that permitted between 8 and 12 controlled repetitions (approximately 2 seconds for lifting movements and 4 seconds for lowering movements). Whenever 12 repetitions were completed with proper form, the resistance was increased by about 5 percent.