{"id":18388,"date":"2025-06-12T23:19:01","date_gmt":"2025-06-12T23:19:01","guid":{"rendered":"https:\/\/gaviki.com\/blog\/?p=18388"},"modified":"2025-06-12T23:19:02","modified_gmt":"2025-06-12T23:19:02","slug":"martina-wants-to-increase-her-strength-in-her-lower-and-upper-body-to-help-her-in-her-new-waitressing-job","status":"publish","type":"post","link":"https:\/\/gaviki.com\/blog\/martina-wants-to-increase-her-strength-in-her-lower-and-upper-body-to-help-her-in-her-new-waitressing-job\/","title":{"rendered":"Martina wants to increase her strength in her lower and upper body to help her in her new waitressing job"},"content":{"rendered":"\n<p>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?<\/p>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\"><strong>The correct answer and explanation is:<\/strong><\/mark><\/p>\n\n\n\n<p><strong>Correct Answer: Increase the frequency of her strength training to 2\u20133 times per week, focusing on both upper and lower body muscle groups.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<p>Martina\u2019s goal is to <strong>increase her strength<\/strong> 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 <strong>muscular strength and endurance<\/strong>, especially in the <strong>upper body (arms, shoulders, back)<\/strong> and <strong>lower body (legs and core)<\/strong>.<\/p>\n\n\n\n<p>Right now, she only lifts weights <strong>once a week<\/strong>, which is not enough to create the consistent stimulus needed for muscle growth and strength improvement. According to the <strong>American College of Sports Medicine (ACSM)<\/strong>, beginners should engage in <strong>strength training at least 2 to 3 times per week<\/strong> on non-consecutive days to effectively improve muscular strength.<\/p>\n\n\n\n<p>By <strong>increasing the frequency to 2\u20133 times per week<\/strong>, Martina will:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allow her muscles to receive more frequent and consistent stimulation, which promotes <strong>muscle hypertrophy<\/strong> (growth) and <strong>neural adaptations<\/strong>, both crucial for strength.<\/li>\n\n\n\n<li>Improve <strong>muscle endurance<\/strong>, which will help her sustain physical activity over longer work shifts.<\/li>\n\n\n\n<li>Create a routine that includes <strong>progressive overload<\/strong>, a principle where muscles are gradually challenged by increasing weights or repetitions, encouraging adaptation and strength gains.<\/li>\n<\/ul>\n\n\n\n<p>Additionally, she should continue targeting <strong>all major muscle groups<\/strong> in each session or alternate upper and lower body workouts. Incorporating <strong>compound exercises<\/strong> like squats, lunges, deadlifts, push-ups, and rows would be beneficial as they mimic real-life movements and recruit multiple muscle groups.<\/p>\n\n\n\n<p>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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-18388","post","type-post","status-publish","format-standard","hentry","category-quiz-questions"],"_links":{"self":[{"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/posts\/18388","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/comments?post=18388"}],"version-history":[{"count":1,"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/posts\/18388\/revisions"}],"predecessor-version":[{"id":18389,"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/posts\/18388\/revisions\/18389"}],"wp:attachment":[{"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/media?parent=18388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/categories?post=18388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gaviki.com\/blog\/wp-json\/wp\/v2\/tags?post=18388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}