This equates to a weight gain of 19 pounds in 30 years. Fortunately, this drop in metabolism is preventable through regular strength training.
In the March/April 2006 edition of ACE Fitness Matters magazine, Chief Exercise Physiologist Cedric Bryant stated that “The average person (following a strength training routine) usually gains about 3-5 pounds of muscle mass every 3-4 months.”
During the course of a year, a person who strength trains will build enough muscle mass to increase their metabolism enough to burn an additional 54-120 calories per day. At first this doesn't seem like much, but it adds up over time. Taking into account only muscle mass, compare the metabolism of two 180 pound people with very different body compositions:
- Person 1 -- Sedentary
- 180 Pounds
- 20 Pounds of Muscle Mass
- Number of Calories the muscle burns per day: 120
- Person 2 – Strength Trainer
- 180 Pounds
- 35 Pounds of Muscle Mass
- Number of Calories the muscle burns per day: 210
Compound Exercises
Although most strength training workouts will do the trick, it's best to focus on exercises that maximize the body’s ability to build muscle, such as compound exercises. Compound exercises are exercises that move the body through more than one joint movement.
For example, lunges require movement of the ankles, knees and hips and simultaneously build muscles in the legs, hips, abdominals and the back. By comparison, an isolation exercise, such as leg extensions, affects only one joint, the knee, and builds muscle primarily the quadriceps.
To get the same muscle building results of lunges from using traditional, muscle isolating equipment, a strength trainer would have to do the leg extension, leg curl, total hip machine (all 4 exercises), back extensions, and abdominal crunches. For someone who's crunched for time, compound training is the way to go.
Getting Started
When beginning a compound workout routine, it's essential to choose enough weight so that 12-15 repetitions are challenging, but can be done with perfect form. This rep range will build muscle at a steady rate without building bulk.
Beginners should start with 1 set of 12 repetitions of each exercise, then, throughout the course of a few weeks, gradually progress up to 3 sets of 15 repetitions. When 3 sets of 15 repetitions becomes easy, then it's time to increase the weight and drop back down to 12 repetitions. To ensure success and prevent injuries, be sure not to increase the weight by more than 2-5%. Also, always stretch after the workout.
A Sample Beginning Compound Workout
Frequency: 2-3 times per week on non-consecutive days.
Do 12-15 reps for 1-3 sets.
- Squats
- Lat Pull Downs (try these while standing in a lunge position) or Assisted Pull-ups
- Moving Lunges
- Pushups
- Assisted Triceps Dips
- Seated Row
- Planks
Always consult your physician before beginning a new exercise program.
