Martina wants to increase her strength in her lower and upper body to help her in her new waitressing job. Right now, Martina lifts weights once a week and includes exercises that work out all muscle groups. Which change in her workout would be BEST to help her meet her goals?
The correct answer and explanation is:
Correct Answer: Increase the frequency of her strength training to 2–3 times per week, focusing on both upper and lower body muscle groups.
Explanation:
Martina’s goal is to increase her strength to better perform in her new job as a waitress, which likely involves lifting trays, walking for long periods, and carrying items. These tasks require muscular strength and endurance, especially in the upper body (arms, shoulders, back) and lower body (legs and core).
Right now, she only lifts weights once a week, which is not enough to create the consistent stimulus needed for muscle growth and strength improvement. According to the American College of Sports Medicine (ACSM), beginners should engage in strength training at least 2 to 3 times per week on non-consecutive days to effectively improve muscular strength.
By increasing the frequency to 2–3 times per week, Martina will:
- Allow her muscles to receive more frequent and consistent stimulation, which promotes muscle hypertrophy (growth) and neural adaptations, both crucial for strength.
- Improve muscle endurance, which will help her sustain physical activity over longer work shifts.
- Create a routine that includes progressive overload, a principle where muscles are gradually challenged by increasing weights or repetitions, encouraging adaptation and strength gains.
Additionally, she should continue targeting all major muscle groups in each session or alternate upper and lower body workouts. Incorporating compound exercises like squats, lunges, deadlifts, push-ups, and rows would be beneficial as they mimic real-life movements and recruit multiple muscle groups.
Consistency, progression, and proper rest between sessions are key. With this change, Martina will build a stronger body capable of handling the physical demands of waitressing more efficiently and with less risk of injury.