Many still make the mistake of equating weight training with “bulking up.”

Please understand that strength training is not just about “looking good.”

It’s also an important part of maintaining a healthy weight, strengthening your bones, and improving your body’s posture, range of motion and functionality..

But that’s just the beginning … below are 10 more reasons why strength training should be a regular part of your workout routine.

By Kathy Smith

10 Reasons to Add Strength Training to Your Workouts

10. Last time you tried to open a jar of olives you gave up and settled for a box of crackers. Why?

You’re losing it, baby!

When it comes to muscle mass, we all experience a scary little process I call “The Great Decline.”

Every decade we lose muscle mass, and as we age the percentage of loss just keeps accelerating. By age 60, the average person will have lost one-third of his/her muscle mass.

The good news: you can reverse it with resistance training. There’s no age limit on your ability to add muscle and stop The Great Decline.

9. The phrase “Sitting AROUND the house” has more than one meaning — and you’d like to avoid one of them.

If you’re reading this article, chances are you’re interested in maintaining or losing weight. Too many people try to drop inches with diet alone, or by walking endlessly on the treadmill. My DVD 2-pack title says it all: Lift Weights to Lose Weight.

Here’s the bottom line: a pound of muscle burns 35 to 50 calories a day, just by sitting there on your body. A pound of fat? It burns about 3 to 5 calories a day.

8. Your idea of “getting dairy in your diet for calcium” is a pint of Ben & Jerry’s … so it’s time to bone up.

In your 30′s, bone mass generally reaches its maximum level of growth. Then, in your 40′s, it’s another decline: your bone mass starts gradually decreasing. Once again, dumbbells save the day, as strength training maintains or even increases bone mass as you age.

7. Last time you slipped in the shower, you almost reenacted the “I’ve fallen and I can’t get up” commercial.

Poor balance and lack of muscular strength can result in falls, leading to fractures, broken bones, and worse. When performed properly, strengthening exercises increase flexibility and balance — so you can stay on your toes.

6. Heart disease is sooooo 2007.

Heart disease risk is lower when your body is lean. The American Heart Association recommends strength training as a way to reduce risk of heart disease — it helps you lose visceral fat, the most dangerous type of fat when it comes to cardiovascular health.

5. For you, the idea of offering a piggy-back ride to a child is as horrifying as the latest Saw sequel.

Got back pain or posture issues? The best non-surgical alternative for remedying back problems is strength training. A strong core supports your lower back and protects you from injury, and strong back muscles contribute to good posture.

The bonus: good posture naturally makes your abdomen look flatter.

4. Bladder-control issues bring back painful schoolyard memories.

Muscular agility is proven to help prevent incontinence. Moving on.

3. Psssst … There are wild rumors going around that better sex can be ENJOYABLE. But you didn’t hear it from me. Shhhh …

Resistance training is a must when it comes to reshaping your body, targeting “trouble spots,” and transforming your figure into a younger, fitter, and, yes, sexier you. Not only does it help you improve your state of mind and ensure that you look terrific in a bathing suit … but building muscle actually improves sexual function. (Before you run away from the computer to pick up your dumbbells, hang tight. We’re almost finished here.)

2. Lifting a bag of groceries doesn’t have to be the greatest achievement of your day. Let’s aim a little higher with our goals, shall we?

Nothing trains your body to perform functional movement for everyday living (bending, twisting, lifting, and reaching) like strength training. My Lift Weights to Lose Weight 2-pack gives you the best of both worlds: a fat-burning, muscle-toning workout for beginners and seasoned pros, with an added “twist” of core-strengthening exercises that improve your body’s balance and functional abilities.

1. I said so!

OK, all jokes aside … Don’t start your resistance training routine just because I told you to. Do it because you need to start building muscle now — for all the reasons I just mentioned. Do it because muscle is about better coordination, agility and balance. Do it because muscle is about staying active and empowering yourself to enjoy life on a fuller level, from the boardroom to the bedroom.

Do it because muscle revolutionizes your metabolism, transforms your body from the inside out, and is your best bet for reversing the aging process. In short, do it because muscle is about all the things you associate with youth — and the clock is ticking for each and every one of us.

High-Intensity Strength Training (HIT) Camp is a 10-week exercise camp for all young athletes (6th through 12th grade) looking to prepare and excel in his or her particular sport.  
 
The comprehensive camp will motivate and educate each athlete using the most productive, efficient and safest form of exercise – High Intensity Training.

HIT Camp is designed to provide each athlete with the competitive edge to minimize the risk of injury and maximize performance on the playing field.
 
We’re offering 3 different Fall HIT Camps that will take place at the Arnold studio (address above) and begin next week:
 
1.) High School Boys: Meet twice a week on Mondays & Wednesdays from 3-4pm (starting this Monday, September 12th).
Price: $300
 
2.) High School Girls: Meet once a week on Wednesdays from 4-5pm (starting Wednesday, September 14th).  Price: $150
 
3.) Middle School Boys & Girls: Meet once a week on Mondays from 4-5pm (starting this Monday, September 12th).  Price: $150
 
There is a limit of 6 athletes per group, please call immediately to register: 410.544.5780.

1.) Restricting your water intake causes your body to retain fluid. The less water you drink, the more your body feels deprived and the more water it stores.

2.) Restricting your water intake promotes fat retention. Since your body uses water as the major component of blood to transport nutrients and wastes a lack of it can cause your body to perceive it as a major stress. To adapt your body will preserve fat.

3.) Restricting your water intake makes you constipated. When deprived of water, your system pulls it from the lower intestines and bowels, thus creating hard stools.

Try to consume at least half your body weight (in ounces) of water a day (8 ounces = 1 cup). Be sure to drink extra water when you excerise or when it’s hot outside. Aim to get at least half your daily quota from water itself, the rest from organic fruits and vegetables.

EIF’s Guarante- “At EIF, we guarantee a level of professional customer service and attention that will exceed your expectations. I guarantee YOU will get results! Give me 3 months, and if you do not reduce your total body fat I will give you a FULL refund.”

Joe Aben
Owner

Mary Beth Murphy
Annapolis, MD
“ I started training with Joe after having my first baby. He helped me tone and sculpt my body back into shape. During my second pregnancy I continued to train with EIF. I was nervous about weight training while pregnant, but Joe provided a routine that fit the needs of my pregnant body. Also, I always felt safe during the workouts and could let him know if we needed to slow down or adjust the routine.”

Karen Gunsior
Annapolis, MD
“As a multi-sport high school athlete, I always thought that I was in good shape. After completing 1 full year at Excellence In Fitness, I now know what it feels like to be in great shape. I’m bigger, stronger, and faster now! All of the trainers at EIF are great guys to work with and they really care if you are doing well. I can’t thank them enough for helping me realize my goals and giving me the self confidence I now have. I want to especially thank Justin Mullen for all of his help and treating me like a brother. Thanks again! ”

Kyle Clise
Queenstown, MD
“The trainers at EIF have really helped improve my strength and flexibility. Aside from my enhanced health and fitness, I have improved my golf game considerably. Since I started the ‘Body of Excellence’ program, I am hitting my irons 5-10 yards longer. I also have increased my driving distance 15-20 yards, as well as being more flexible. I am looking forward to taking my game to the “next level” with the guidance and hard work of Excellence In Fitness. ”

Ryan Foran
Edgewater, MD

If any of those problems have your training regimen at a standstill, or if motivation, lack of accountability, or simply knowing where to start has you in a training rut, a personal trainer may be your answer. A qualified personal trainer has the expertise to guide you in the direction you need to go to accomplish your goals. As your trainer becomes more involved in your training, he can suggest changes that may be slowing your progress, such as dietary or rest habits. In addition, if your present routines do not fit your goals he can adjust your program. He knows different routes to the same destination, thus you won’t be bored. The two of you can devise routines that include short and long-term goals in order to motivate you. Your mutual interest in your progress makes you accountable to him.

The training agenda she plans for you will challenge you, as she urges you to set higher standards for yourself on a regular basis. If you enjoy working out at home, she will teach you the art of exercising alone. In addition, if you have an old injury, or present health problem, she can adjust your regimen to compensate for them. Your personal trainer will be well-versed in programs that produce the best results, in the least time, with the lowest risk of injury. Thus, he will be familiar with high intensity strength training, which meets that criteria, and was developed in the 1970’s for professional athletes. You will find access to more information about high intensity strength training, and other physical fitness questions at excellenceinfitness.com.

“ I started training with Joe after having my first baby. He helped me tone and sculpt my body back into shape. During my second pregnancy I continued to train with EIF. I was nervous about weight training while pregnant, but Joe provided a routine that fit the needs of my pregnant body. Also, I always felt safe during the workouts and could let him know if we needed to slow down or adjust the routine.”

Karen Gunsior
Annapolis, MD

“As a multi-sport high school athlete, I always thought that I was in good shape. After completing 1 full year at Excellence In Fitness, I now know what it feels like to be in great shape. I’m bigger, stronger, and faster now! All of the trainers at EIF are great guys to work with and they really care if you are doing well. I can’t thank them enough for helping me realize my goals and giving me the self confidence I now have. I want to especially thank Justin Mullen for all of his help and treating me like a brother. Thanks again! ”

Kyle Clise
Queenstown, MD

“My cholesterol went from 247 to 198 – a 20% drop! Thank you so much for pushing me to excel!”

Sharon Keys Seal
Pasadena, MD

“With my wedding coming up in May I knew I wanted to get myself into shape. I had heard about Excellence In Fitness from a friend and decided to give it a try. Their training is unlike anything I have ever experienced at any of the gyms I have belonged to. They truly cater your workouts to not only your body type, but also to the goals you would like to accomplish. Three months later I now weigh what I weighed in college (eight years ago!) – I thought that would never happen again and I really feel great. I will never go to another training facility; I am sticking with EIF !”

Jessica Schmidt
Annapolis, MD

“As a nurse in a critical care unit, I was always stressed, both mentally and physically. I began weight lifting with EIF in October ’05 and since that time I have increased my stamina, energy level and significantly reduced my mental and emotional stress. My neck tension is gone and my knees feel great! This is the best therapy there is and Joe is a great motivator!”

Jennifer Crisp
Pasadena, MD

“I have never made a better decision than going to EIF. After working with Joe for just five months, I have lost 71/2 lbs. of fat and gained 151/2 pounds of muscle. My body fat is down 5 percent, and my cholesterol and blood pressure are back down to healthy levels. I’ve added over an inch to my biceps and several inches on the thighs. I can already see and feel a huge difference in my shoulders, abs, back, and legs. It’s thrilling to be seeing these muscles for the first time in my life! I still have a way to go to reach my goals, but I just know it’s only a matter of time. Joe and his staff teach me something new every time and keep me looking forward to every workout. I used to dread working out, but with EIF I love it and thus I keep at it. It’s interesting how everything else in life seems to fall into place when fitness is improved. I no longer just want to “veg” in front of the TV after coming home from work. I actually have energy to do all those little things that I was always putting off. I have no more cravings for pizza and other unhealthy foods. And perhaps most importantly, my self-confidence has skyrocketed.”

Mark McInnes
Severna Park, MD

Your referrals are sincerely appreciated – EIF is built and based on your quality referrals. We will reward you with your choice of a $100.00 gift certificate to the Annapolis Mall or 2 FREE fitness training sessions for anyone you refer who signs up for one of our fitness and weight loss packages. Contact us with any questions about the EIF Referral Program.