Topic 7.3
Resistance Training Guidelines

There are specific resistance training guidelines for teens (ages 14 to 18). Resistance training has several health-related fitness benefits:

• Increased muscle strength
• Increased muscular power
• Increased local muscular endurance
• Increased bone mineral density
• Increased cardiovascular fitness
• Improved blood lipid profile
• Improved body composition
• Improved motor performance skills
• Enhanced sports performance
• Increased resistance to injury
• Enhanced mental health and well-being
• More positive attitude toward lifetime physical activity

Before you begin resistance training, make sure to complete each item on the Resistance Training Checklist. After you have addressed each item on the checklist, you can begin your workout.

Once you feel comfortable with the techniques for the various lifts, follow these guidelines to progress with your program:

• Progress to 2 or 3 sets of 6 to 15 reps depending on your needs and goals.
• Increase the resistance gradually as your strength improves.
• Follow the FIT formula for resistance training.
• Keep the program fresh and challenging by systematically varying the types of lifts and the number of lifts in your program.