You've probably heard the benefits of strength training on the national news, talk shows, and local television health reports. There is more and more research being done around strength training and weight loss, osteoporosis, injury reduction, and the list goes on. But how does someone get started? What equipment is needed? Is a gym membership necessary? Where is there information on strength training exercises?

This week's e-Well Tip provides you with the information you'll need to start a safe weight training program in your own home. A program that wil increase your muscle strength and improve your overall health.

Talk To Your Doctor Or Healthcare Provider
Before you start a strength training program or any exercise program, you should talk with a health professional who can approve the type of exercise program you are thinking about starting.

Types Of Equipment
There are many options for what type of equipment you may want to purchase. You can purchase a set of dumbbells and ankle weights (3, 5, and 7 pound dumbbells and 10 pound adjustable ankle weights are suggested). You may prefer to use resistance bands or cords - some have handles that will make the exercises more comfortable. You can also add strength training into your lifestyle by simply using the floor, stairs, a chair, a couple of soup cans, and water or milk jugs -- items that are already in your home. Read on for a link that will help you to perform a variety of strength training exercises.

Purchasing Equipment
Department stores (including Target, Wal-Mart, Marshalls, Sears, etc.) have come a long way over the past few years. Most have a large fitness/sports department where you will find a large selection of dumbbells, resistance bands, yoga and exercise mats, and much more -- you may be surprised at the options! Be sure to look carefully at the package to determine if this is something you would feel comfortable using. You may want to ask some friends or family members who are exercising at home - they may be able to offer some good suggestions.

Exercises
Visit these websites for information on performing basic strength training exercises:
http://www.nia.nih.gov/exercisebook/chapter4_strength.htm
http://www.strongwomen.com/decision_tree.stm

How often?
Experts recommend strength training 2 to 3 days each week, with 1 full day of rest between workouts to allow your muscles to recover and strengthen. Beginners may want to start with 1-2 days a week and slowly work up to 3 times per week. For more information on strength training routines, visit http://www.strongwomen.com/strong_bones/SB_essentials.asp

Getting Some Help
If you are new to strength training, you may want to think about hiring a certified personal trainer who can help you safely perform each exercise and help you to set up a routine that is best for you. You may also want to take a "Women on Weights" class offered at MIT's Zesiger Sports and Fitness Center or a fitness class offered through Health Education at MIT Medical. Local YMCAs, adult education centers, and health clubs also offer beginner weight training classes. This may be just what you need to get started!

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