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Dr. Joe’s – 10 Strength Training Tips

Oct 28, 2011


  1. Warm-up prior to your workout, but not with traditional ‘static stretching’. Research shows greater benefit to a ‘dynamic warm-up’ focusing on raising the heart rate slowly and warming up the muscles that will be used in the workout. 

i.e. Go for a walk/jog/bike/row, do some body weight squats, lunges, arm circles, push-ups, etc.


  1.  Always maintain a Neutral Spine when performing strength-training exercises. 


  1. Lift with precision and controlled exercise form.


  1. Do not hold your breath. Focus on exhaling during the hard part of the lift.


  1.  Start with a light weight. Correct Form (aka ‘Motor Pattern’) is essential to injury prevention, then starting adding weight.


  1.  Soreness is OK, Pain is not OK! Do not move a joint beyond a painful range of motion. The old saying “No pain, no gain” should only refer to hard work and muscle ‘soreness’, not joint pain!!


  1.  Train your Large muscle groups first (i.e. glutes, quads, hamstrings, lats/back, pecs/chest) and then progress to the smaller muscles (i.e. shoulders, calfs, arms).


  1.  Leave your Core/Abdominal Training for the end of your workout. It is essential that the core is not fatigued in order to stabilize, while lifting weights.


  1.  Follow every workout with a brief 5-10min self-treatment session to reduce the build up of scar tissue associated with muscle repair. This post-workout routine should include static stretching and using a foam roller and/or lacrosse ball on sore or tight muscles. 

**Anything that is painful or progresses beyond the post-workout muscle soreness, should be addressed, sooner rather than later, by a health care professional!!**


  1. Train with a purpose! Set goals and work hard to attain them!!



“Training is Healthy & Athletic, Not Cosmetic”




Dr. Joe Foglia  B.HK, D.C., C.S.C.S., ART®
Island Optimal Health & Performance
103-1808 Bowen Road
Nanaimo, BC   V9S 5W4


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