Frequently Asked Questions 1. How many times a week should strengthening exercises be done? What about just once a week if I'm really busy? Exercise guidelines recommend strength training two or three times a week. Be sure to give your muscles at least one day of rest between workouts. If you do decide to do strength exercises three times per week, just make sure they are on non-consecutive days, such as Monday, Wednesday, and Friday. If you can only do the program one day per week when your schedule gets hectic that is certainly better than nothing. But try to get in two days per week whenever possible. 2. I’ve been ill and am having trouble starting again... First check with your doctor that you are ready to begin exercising again. If you have trouble getting back into the swing of things, start back into exercise slowly. Remember why you started in the first place and what your goals were. It may help to reassess your goals and make new ones because your motivations may change as time passes. Most importantly, remember how your past successes made you feel: healthy, strong, independent, and empowered! 3. I have a medical condition. Can I still do strength training? Most likely you will be able to participate in strength training; however, this is a decision you must make in consultation with your doctor or physiotherapist. Discuss your specific conditions and goals with your doctor so that he or she can make any necessary recommendations. Research has shown that individuals with chronic but stable medical conditions including osteoporosis, heart disease, diabetes, rheumatoid arthritis, osteoarthritis and the frail elderly can benefit significantly from strength training. It is important to start conservatively and progress slowly. Pay attention to your body. Strength training should never cause pain. Feeling good is an indication that you are exercising properly. 4. When I do the knee extension to a full stretch, even with minimal weight, my knees make the most awful noises and also hurt (with sharp pains). If I don't go all the way, my knees are noisy but don't hurt. So should I persevere with the full stretch, or would I be better off not trying to stretch completely? First, you should discuss your knee symptoms with your doctor and follow his or her recommendations. In the meantime, you might do the exercises with reduced weight (maybe even use no weight) and through a reduced range of motion—whatever it takes for you to do the exercises without pain. Don't worry about the noises, but do avoid pain. Then progress slowly, cautiously increasing both the range of motion and the amount of weight you're lifting. Over time, you should be able to strengthen your legs and improve your flexibility. 5. What is the proper way to breathe during strength training? Exhale / breathe out - during the most strenuous phase of the movement—often referred to as "exhale on the exertion." Inhale / breathe in - during the less strenuous phase. It is also important to inhale and exhale fully between each repetition. However, the most important thing is simply to breathe regularly. Most people assume that they are automatically breathing when in fact they are actually holding their breath. Take a moment to focus on your breathing during your next strength training session and during other strenuous activities such as climbing up the stairs. You may be surprised to find that you are actually holding your breath. [ return to top ]