Strength training 力量訓練
Learn what strength training is, how it benefits your body and mind at any age, and how to start safely with two 60-minute sessions a week.
了解什麼是力量訓練、它在任何年齡如何幫助你的身體與心理，以及如何每週兩次、每次 60 分鐘，安全地開始。
Try a session for free 免費體驗一堂課The basics基礎知識
Strength training (also called resistance training) means asking your muscles to work against resistance — your own body weight, a band, a dumbbell, a machine — so that they get stronger. It is not cardio, and it does not mean lifting heavy or ending up looking like a bodybuilder.
力量訓練（也稱為阻力訓練），就是讓肌肉對抗阻力做功——可以是自身體重、彈力帶、啞鈴或器械——從而變得更強。它不是有氧運動，也不等於舉大重量，更不是要練成健美選手的樣子。
Whether you’re 25 or 85, starting out or returning after a break, lifting for 60 minutes twice a week is one of the most effective things you can do for your long-term health.
無論你是 25 歲還是 85 歲，剛開始練還是休息一陣子後重新開始，每週兩次、每次 60 分鐘的力量訓練，都是對長期健康最有效的事情之一。
Inactive adults lose about 3–8% of their muscle every decade, and metabolism slows with it. Strength training is the most direct way to push back.
缺乏運動的成年人，每十年會流失約3–8%的肌肉，新陳代謝也隨之變慢。力量訓練是對抗這種流失最直接的方法。
90–120 minutes a week 分鐘／每週
A new Harvard study (British Journal of Sports Medicine, 2026) followed 147,000+ adults — 79% of them women — for up to 30 years. People who did about 90–120 minutes of strength training a week had:
Source: Zhang et al., British Journal of Sports Medicine, 2026. This study shows a link between strength training and longer life, not proof that one causes the other.
哈佛的一項新研究（《英國運動醫學雜誌》，2026）追蹤了 14.7 萬多名成年人——其中 79% 為女性——最長達 30 年。每週做大約 90 到 120 分鐘力量訓練的人：
資料來源：Zhang 等人，《英國運動醫學雜誌》，2026。這項研究顯示力量訓練與長壽之間的關聯，而非直接的因果證明。
Who it helps適合誰
It will not make you bulky. What it does do is help slow the bone loss that speeds up around menopause, and help keep your blood sugar steady.
不會讓你變得「很壯」。它真正的作用是：幫助減緩更年期前後加快的骨質流失，並幫助穩定血糖。
Sources: Watson et al., Journal of Bone and Mineral Research, 2018; Westcott, Current Sports Medicine Reports, 2012
資料來源：Watson et al., Journal of Bone and Mineral Research, 2018；Westcott, Current Sports Medicine Reports, 2012
Desk jobs, long commutes, full schedules
辦公室工作、通勤時間長、行程滿檔
Long hours of sitting can leave you stiff and sore. Strength work helps ease that, and it’s one of the most effective exercise types for back pain. It fits into a busy week: two 60-minute sessions a week is a real start.
長時間久坐容易讓身體僵硬、痠痛。力量訓練有助於緩解這些不適，也是改善背痛最有效的運動類型之一。它也能融入忙碌的一週：每週兩次、每次60分鐘，就是很好的開始。
Muscle is what gets you out of a chair, up the stairs, and carrying your own groceries at 80. Older adults who train strength and balance together fall about a third less often. Falls are what end independence.
肌肉決定了你八十歲時還能不能自己起身、上樓、拎菜。同時練平衡與力量的老年人，跌倒次數減少約三分之一。而跌倒，往往就是失去自理能力的開始。
Source: Sherrington et al., British Journal of Sports Medicine, 2020
資料來源：Sherrington et al., British Journal of Sports Medicine, 2020
Runners, golfers, pickleball and tennis players
跑步、高爾夫、匹克球、網球
Athletes who lift get hurt far less: in one major review, strength training cut sports injuries by about two-thirds. Runners also use less energy to cover the same distance. Two 60-minute sessions a week is enough.
堅持力量訓練的運動員受傷明顯更少：一項大型研究回顧發現，力量訓練能讓運動傷害減少約三分之二。跑者還能用更少的力氣跑完同樣的距離。每週兩次、每次60分鐘就足夠。
Sources: Lauersen et al., British Journal of Sports Medicine, 2014; Balsalobre-Fernández et al., Journal of Strength and Conditioning Research, 2016
資料來源：Lauersen et al., British Journal of Sports Medicine, 2014；Balsalobre-Fernández et al., Journal of Strength and Conditioning Research, 2016
Common worries常見顧慮
Myth
迷思
“Lifting will make me bulky.”
「練重量會讓我變得很壯。」
Fact
事實
Large muscle gains take years of focused training and extra calories. For most people, lifting leads to a firmer, stronger body.
大量增肌需要多年專注的訓練，加上額外的熱量。對大多數人來說，重量訓練帶來的是更緊實、更強壯的身體。
Myth
迷思
“I’m too old to start.”
「我年紀太大，來不及開始了。」
Fact
事實
Muscles respond to training at any age. Older adults often have the most to gain in strength and independence.
肌肉在任何年齡都會對訓練產生反應。年長者在力量與自理能力上，往往收穫最大。
Myth
迷思
“Cardio is enough.”
「做有氧就夠了。」
Fact
事實
Walking, running and cycling help your heart but don’t build strength the same way. National guidelines recommend both.
走路、跑步和騎車對心臟有益，但無法以同樣的方式增強肌力。國家健康指南建議兩者都要做。
Myth
迷思
“I don’t know what to do at the gym.”
「我不知道在健身房該做什麼。」
Fact
事實
You don’t have to figure it out alone. A certified personal trainer or a beginner class can teach the equipment and proper form.
你不必自己摸索。合格的私人教練或初學者課程，能教你使用器材和正確的動作。
In practice具體怎麼做
The guideline for adults
成年人的建議標準
At least 2 days a week of muscle-strengthening activity, plus 150 minutes of moderate cardio.
每週至少 2 天做肌力訓練，再加上 150 分鐘中等強度的有氧運動。
Work all the major muscle groups:
練到所有主要肌群：
Source: CDC, Adult Activity: An Overview
Start with the basic movements
從基本動作開始
A squat, hinge, push, pull and carry cover nearly your whole body.
深蹲、髖部鉸鏈、推、拉和負重行走，幾乎能練到全身。
Learn form before load
先學動作，再加重量
Move slowly through a full range of motion. Lighter weight done well beats heavy weight done badly.
在完整的動作幅度內慢慢做。輕重量做得好，勝過重重量做不好。
Pick a manageable weight
選擇能掌控的重量
Choose a load you can lift for 8 to 12 controlled reps, where the last couple feel challenging.
選一個你能控制地做 8 到 12 下的重量，最後幾下會覺得吃力。
Rest between sessions
訓練之間要休息
Leave a day between workouts for the same muscles so they can recover and adapt.
同一個部位的訓練之間隔一天，讓肌肉恢復並適應。
Progress gradually
循序漸進
When a set feels easy, add a few reps, a little weight or another set. This is called progressive overload.
當一組變得輕鬆，就多做幾下、加一點重量或多加一組。這叫做漸進式超負荷。
Be consistent
保持規律
Two steady 60-minute sessions a week, every week, beat an ambitious plan you drop after a month.
每週兩次、每次 60 分鐘，持之以恆，勝過一個月後就放棄的宏大計劃。
Before you begin: if you have a health condition or an injury, or you’re new to exercise, check with your doctor before starting a new program.
開始之前：如果你有健康問題或傷病，或是剛開始運動，請先諮詢醫生，再開始新的訓練計劃。
The coach關於教練
I’m Bonnie — a NASM-certified personal trainer in Omaha. I was the person who was afraid to walk into a weight room, so I know exactly what that first session feels like from the other side. I coach in Mandarin and in English.
我是 Bonnie，Omaha 的 NASM 認證私人教練。我自己也曾是那個不敢走進重訓區的人，所以第一次上課是什麼感覺，我很清楚。中文、英文都可以上課。
I train clients at Motivera 360 in Elkhorn, I come to homes and apartment gyms across west Omaha, and I write remote programs for people outside the metro.
我在 Motivera 360 授課，也可上門到西 Omaha 的家中或公寓健身房；不在本地的朋友，可以安排線上訓練計劃。
Thank you! I’ll be in touch within 24 hours.
謝謝你！我會在 24 小時內與你聯繫。