- Make sure muscle imbalances have been addressed.
- Start slowly. Pay attention to your body. Use low weight resistance and do a low number of repetitions.
- To avoid excess fatigue, hold contractions no more than 3-5 seconds, for 3-6 repetitions. Training should be done 3 times/week.
- Do not strength train the same muscle groups on consecutive days.
- Perform each movement through a complete range of motion.
Types of Strength Training
- Resistance tubing and machines are preferred over free weights because they allow for complete muscle relaxation.
- Lengthening exercises (i.e., Pilates) which focus on strength and flexibility instead of increasing muscle mass