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Strength training exercise offers many benefits for individuals of all ages and is perhaps critically important for the elderly (). The benefits associated with strength training are: 1) increase in lean body mass; 2) increase in metabolic rate; 3) increase in bone density; 4) decrease risk of injury; and 5) building back lost muscle tissue that commonly occurs with aging (12, 17). Strength training can help you preserve and enhance your muscle mass at any age. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Hang around the gym long enough and you will hear someone say that higher reps are best for getting toned. Gym chatter is often more wrong than right but in this case it is half true. Training to failure at muscular endurance rep ranges (exceeding 12-repetitions) will still result in significant muscle gain. Dumbbell Chest Press / Dumbbell Chest Press: 3 Sets x 6-9 / 6-9 reps. Bar Dips / Triangle Push up: 3 sets x 6-9 / 10-12 reps. Pull Up / Pull down: 3 sets x 6-9 / 6-9 reps. T-Bar Row / Cable Row: 3 sets x 6-9 / 10-12 reps. Hanging Leg Raises / Back Extensions: 3 sets x 20 / 20 reps. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps. For muscular endurance, that means 12 or more reps. For building muscle size (hypertrophy), perform 8-10 reps. However, these are just guidelines, and beginners can see excellent results from performing 12 to 15 repetitions on any exercise.
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