How to Set-up a Bench Press

Boris works from our Bondi Junction premises.

Weights seem to be the man’s domain… not anymore! Women get just as much health benefit from strength training as men; without bulking up, in fact strength training as an essential component of everyone’s exercise routine?

Let’s consider why by busting some common misconceptions:

#1 Women doing weights get bulky muscles

Ever been afraid of bulking up? Or thought weights are only for men? Most women don’t have the genetic potential to build massive muscles because they have 10 – 13 times less of the muscle building hormone, testosterone that men have. Rather weight training gives you toned muscle and reduced fat mass – and isn’t that what we all want – Less fat more tone!

#2 You can’t burn fat in your sleep

Everyone uses energy every minute of the day; those with more muscle mass will burn more calories than those with less muscle mass because they have a higher metabolism. By doing weights you can increase your muscle mass and resting metabolism to burn more calories even while you’re sleeping.

Strength training improves many areas of health including:

-           Joint and muscles function and consequently balance, flexibility, stamina and reduced risk of injury.

-          Increase in bone density and strength; this slows down the detrimental processes that come with age such as muscle loss and osteoporosis.

-          Decreases your risk of developing diabetes

-          Increases your blood level of HDL (good cholesterol)

-          Improves posture

-          Decreases resting blood pressure

-          Energizes and improves your mood

Tips to make your workout effective

-          Increase the weight not the number. That is:  do fewer repetitions with higher weights, gradually overloading the muscle. This will increase strength.

Muscles strengthen when they are overloaded and have to work at a higher intensity; there are 3 ways you can overload:

1. Resistance

2. Repetition

3. Sets

These will vary depending on what type of muscle strength you want. If you want:

• Strength endurance: requires continued contractions over a longer period of time. Therefore use Lower weights and do higher repetitions
• Power: Aim is to achieve fast powerful movements. Doing medium repetitions (6-10) and medium resistance
• Maximum Strength: Aim is to lift maximum loads. Therefore low repetitions (1-5) and maximal weight is required
• Size and Strength: This requires medium to high repetitions with medium to high weights

So that you use the right energy stores rest for 48 hours between weight sessions.