A Beginner’s Guide to Putting On a Little Muscle

Last week I told you that your letters to me in 1998 asked about strength training more than any other subject. Which is why I spent that column debunking the most common myths and clarifying the most common misconceptions about strength training, and I promised you that today would be devoted to getting you started on an introductory program.

Such a program would start with a minimum of two total-body sessions a week with at least 48 hours between sessions. The reason for the respite is that lifting weights actually breaks down muscle fibers, which take about two days to heal--getting bigger and stronger in the process.

I recommend starting with eight exercises, covering all of your body’s major muscle groups. Sometimes people focus on just a few of the muscle groups, to the exclusion of others, to tone a particular area. It’s important to work all the major muscle groups to keep symmetry and prevent imbalances that can lead to bad posture.

During your workout, concentrate on the bigger muscle groups first, such as the hips and the buttocks in the lower body, and the chest and the back in the upper body. Next, focus on the smaller groups, such as the thighs, calves and shins in the lower body, arms and shoulders in the upper body. You do this so that you don’t fatigue the smaller muscles and become unable to do the exercises involving the larger muscles.

Remember, every body is different. If you’re just starting out, choose a weight that fatigues your muscle at 15 to 20 repetitions. This will give your muscles, tendons and ligaments a chance to get in shape and prevent you from doing too much too soon.

After four to six weeks, you should aim for 12 to 15 reps to continue to see changes. Eventually you’ll want to drop down to eight to 12 reps and increase the weight to continue to get results.

So how much weight is appropriate? Your goal is failure--muscle failure. When you feel as though you just can’t go on, your muscle has failed. And you’ve achieved success. Because out of that failure, the muscle will grow and get stronger.

But please, concentrate on maintaining excellent form when you perform your reps. Losing your form as you struggle to achieve that last rep can cause injury.

Just as important as proper form is breathing while lifting. Many people make the mistake of holding their breath, which can result in dangerously high blood pressure. Exhale on the exertion, inhale coming back.

Now to the exercises:

1. One-arm row (works the middle back, upper back, rear of shoulder and front of upper arm): Starting with your left knee on a chair, bend your right elbow while lifting it until it is higher than your back and the dumbbell is close to your hip. Keep your palm facing inward. Pause at the top, inhale, then lower the weight. Remember to change arms after each set (see photo).

2. Squat (front and rear thigh, and buttocks): Bend your knees as if you’re going to sit in a chair, then slowly lower yourself until your thighs are nearly parallel to the floor. For balance, lift your arms out in front of you. Pause for a moment, inhale, then slowly stand erect.

3. Seated bicep curl (front of the upper arm): Bend your elbows while curling the dumbbells up toward your shoulders. Meanwhile, gradually rotate your palms so that at the top of the movement they are facing your shoulders. Inhale and lower back down (see photo).

4. French press (back of the upper arm): Lying with a pillow under your head, shoulders and upper back, pick up dumbbells and push them up in the air until your arms are straight, palms facing in (see photo). Then lower dumbbells slowly behind your head until they almost touch the floor, pause and straighten your elbows to the starting position.

5. Lateral raise (center shoulder muscles): To start, stand with feet hip-width apart, knees slightly bent, abdominals tightened and arms hanging by your sides, holding a dumbbell in each hand, palms facing in. Slowly lift arms out to sides until dumbbells are slightly higher than your shoulders. Pause and slowly lower back down.

6. Backward lunge (buttocks, back and front of thighs): To start, stand up straight with abdominals tightened, arms at sides and feet a few inches apart. Then take a large step backward with your right leg, keeping arms by sides. Bend both knees so that your left knee is directly over your left ankle and your right knee points to the floor with the heel lifted. Your left thigh should be parallel to the floor. Push off your right toes, returning to starting position. Alternate legs.

7. Push-up (chest, front of shoulders, back of upper arm): With knees on the floor, feet in the air and back straight, place palms flat on the floor. Bend your elbows, lowering your body until your chest hovers just above the floor. Pause, exhale and press back to starting position.

8. Hamstring curl (rear thigh and buttocks): Lie on the floor with feet on a chair. Press your heels down into the chair as if you were pulling them toward the back of your thighs. Keep pushing them down until your hips lift off the floor. Pause at the top, inhale, and slowly lower back down (see photo).

So there it is, a complete introductory workout. I hope you’ll take this opportunity to reap strength training’s many benefits for both your body and mind. I know you’ll be glad you started. And please, write to tell me how you’re doing.

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Copyright 1999 by Kathy Smith

Kathy Smith’s fitness column appears weekly in Health. Reader questions are welcome and can be sent to Kathy Smith, Health, Los Angeles Times, Times Mirror Square, Los Angeles, CA 90053. If your question is selected, you will receive a free copy of her book “Getting Better All the Time.” Please include your name, address and a daytime phone number with your question.