7 Strength-training Tips from Harvard that You Already Know


In June of 2014, Harvard Medical School’s website published seven tips for safe and successful strength-training. As a Welcyon member, you already know every single one of them. So consider this a refresher course on how to get the most out of your strength-training workout. Isn’t it great to know that you’re every bit as savvy about strength-training as the experts at Harvard?

  1. Warm up and cool down for 5 – 10 minutes. 5 - 10 minutes on any of our cardio machines will warm up your muscles, rev up your heart rate, and prepare you for your strength-training workout. And don’t skimp on stretching after your workout – it’s the best way to increase flexibility and cool down at the same time.
  2. Focus on form, not weight. Poor form is dangerous! It can cause injuries and keep you out of the gym. Ask one of our fitness coaches to critique your form to make sure you’re performing each exercise correctly and effectively.
  3. Work at the right tempo. Perform each repetition slowly so you can ensure that you’re in control of the machine instead of it controlling you.
  4. Focus on your breathing. Breathe as normally as possible as you perform each exercise. And don’t hold your breath!
  5. Keep challenging muscles by slowly increasing resistance. Increasing resistance is how you build strength! If you’ve been keeping your resistance at the same levels for a while, it might be time to increase them. Our strength-training machines make it easy – instead of doing the typical 12 repetitions, do 13. The machine will automatically increase your resistance for your next workout. Or equally good, ask a fitness coach to review your strength comparison chart and modify your program as needed.
  6. Do strength-training workouts 2 – 3 times per week. That’s the Welyon way! When you follow the Welcyon protocol you’re performing exercises that work all the major muscles of your body 2 - 3 times a week.
  7. Give your muscles time off. Strength-training causes tiny tears in muscle tissue, and muscles get stronger as the tears mend. So give your muscles at least 48 hours to recover before your next strength-training session.
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Claims of increased strength are based on an analysis of 716 members who exercised for two years. Results will vary based on each individual’s level of participation. Wellness claims are based on evidence in health and exercise science literature.
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