Mélina Lamarche

By Mélina Lamarche

March 11, 2015

Health

Strength Training: Do You Want to Train, Tone or Build Your Muscles?

Article revised on 18 July 2017

There are certain fitness principles that will enable you to train, tone and build your muscles. Here’s how it all works.

In all three cases, the exercises are done with extra weight. You have to regularly increase the weight or the number of repetitions of your exercises.

The weight is chosen based on the number of repetitions, rather than the other way around. For example, if you have to do a set of 12 repetitions, choose a weight that will enable you to do 12 repetitions and not one more. Stop when your last repetition is slower or not done as well technically as the others.

Fitness principles

Beginners should have a modest goal, in terms of the number of sets, and increase it gradually.
For maximum results, work out three or four times a week. Allow at least one day of rest between workouts to give your muscles time to recover and enable you to achieve your goals. There’s no reason why you couldn’t do some cardiovascular exercises between strength training workouts!

Strenght training

 

Prevent overuse injuries!

To reduce the risk of overuse injury, it’s important to avoid straining. By gradually increasing your training, you avoid putting too much stress on your nervous system. Also, recovery is just as important as training. Make sure you do it properly!
Note: Not all exercise programs are suitable for everyone. Certain programs, if not done properly, could result in injuries. Users should stop participating in any exercise activity that causes pain or discomfort. Consult a healthcare professional quickly if pain or discomfort develops.

Source: American College of Sports Medecine, 2013, Marie-Claude Roy, Kinesiologist

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