Strength Training Program

The Gene Smart Anti Inflammatory Diet and Exercise Program emphasizes proven approaches to reduce whole body inflammation and promote healthy active aging.  The proper strength training program along with aerobic exercise will support the Gene Smart exercise principle Exercise to Reduce Inflammation, and work with the program’s four anti inflammatory diet principles.

What is a Strength Training Program?

Our recommended strength training program works 8 to 10 muscle groups using weights heavy enough to result in substantial fatigue within 8 to 12 repetitions. Again, how heavy those weights are will depend on you and how strong you are—and you should expect to see that change as you make you make your way through the strength training program.

Strength Training Program – Recovery Periods

Recovery is when your muscles rebuild, so we recommend that you leave a day or two of rest in-between strength training program sessions, so that muscles can recover before the next bout.

For some, it works best to schedule strength training program sessions almost every day, but focus on different muscle groups: For example, focusing on back, biceps, and quads on Monday, and chest, triceps, and hamstrings on Tuesday.

Strength Training Program – Making Adjustments as You Get in Shape

It is recommended that people who are in a strength training program move to a heavier weight once they’re able to easily perform 10 to 12 reps at their current weight. This is a rule you shouldn’t ignore. If it feels too easy, it is too easy. Don’t get hung up on the numbers! If you can easily do a set with 10 pounds, then it’s time to move up to 12, or you will stop seeing the benefits.

Getting Help with Your Strength Training Program

If you have never lifted weights or participated in a strength training program before, find a professional at your fitness center or take a class from a certified trainer in order to learn how to do the exercises properly. This will help you to create a strength training program and plan for your particular needs and goals. You can also get references from friends and physicians.

A Customizable Strength Training Program Session

The following is a complete, full-body, strength training program session, perfectly customizable to you, according to the amount of weight you can comfortably handle.

Chest—Bench Press: Start on your back on a flat bench or floor. Hold weights straight up over chest with hands a few inches wider than shoulders and your elbows soft. Inhale as you lower weights down to your chest, exhale as you press the weight back up to the starting position. Do not arch your back and make sure your feet are flat on the floor at all times.

Shoulders—Lateral Raise: Stand with feet hip-width apart and hold weights at your sides. Keeping elbows slightly bent, inhale as you lift arms straight up to the sides, stopping at shoulder level and exhale while lowering the weights back down to starting position. Keep elbows bent, and do not go above your shoulder level.

Back—Rowing: Stand in wide stance, holding the weights at your sides. Bend knees and tilt torso (back straight/abs in) forward about 45 degrees, straightening the arms so the weights are at the sides of your knees. Exhale as the weights are pulled upward, bending elbows and squeezing back to bring weights toward your waist; inhale as you slowly lower weights to starting position.

Biceps—Hammer Curls: Stand or sit while holding weights at sides with palms facing up or at sides. Exhale while bending the elbows and raising the weights toward the shoulder in bicep curl, making sure not to move the elbows. Inhale while lowering the weights to starting position. You can also alternate your arms so one is coming up as the other is going down.

Triceps—Kickbacks: Stand with feet shoulder-width apart, holding weights at sides with palms facing in. Bend knees and tilt torso (back straights/abs in) about 45 degrees, keeping your back and head in neutral position. Bend both of your elbows pointing to the ceiling, exhale as you straighten arms back behind you, squeezing the back of your arm without moving your elbow. Inhale as you return your arm to the starting position. You can do both together, or alternate your arms.

Glutes, Hamstrings, and Quadriceps—Squats: Stand with feet hip-width apart, abs in, holding weights in hands. Inhale as you bend your knees and hips while keeping your head up and back flat, stopping when knees and hips are at 90 degrees, and your thighs are parallel to the floor. Pretend like you are sitting back into a chair (stick your rear end out) and keep your knees behind your toes; you should be able to see your toes at all times. Exhale as you straighten your legs and hips, pushing through the heels and squeeze the butt to lift back to standing position. Arms can be straight down at sides or on shoulders, holding weights.

Glutes, Hamstrings, and Quadriceps—Lunge: Stand with feet in a split stance, right leg in front, left leg in back. Holding weights at sides, inhale as you bend both knees and lower into a lunge, keeping front knee behind the toe and knees no lower than a 90-degree angle. Exhale as you squeeze through the heel to raise back up to starting position. Do a full set of reps, and then switch legs.

Abdominals—Crunches: There are many variations for this exercise; use your favorite, or try this traditional sit-up.  Start flat on your back with knees bent and both feet flat on the floor; place your hands across your chest, with your fingertips on opposite shoulders. Exhale as you slowly pull your head, neck, shoulders, upper back, and lower back off the floor (in that order). Slowly return to the starting position by placing your lower back, upper back, shoulders, neck, and head back on the floor (in that order). Inhale as you near the starting position.