Resistance Training for Optimal Health with the Integrative Approach

ICWA's Integrative approach to optimal health, fitness, & wellness includes 5 components or specialties of training.  Resistance training, cardiorespiratory training, flexibility training, soft tissue health, and nutrition.
As one of the 5 major components of health, fitness, & wellness, resistance training should be incorporated into your regimen at least 2-3 days per week to promote adaptation. These adaptations may include:

1.  increase in bone mineral density
2.  increase in lean body mass
3.  decrease in body fat
4.  improved metabolic efficiency  

Your program should be progressive starting with stabilization (Phase 1) to build the foundation for optimum human movement.

Once you build balance and stability in phase 1, you can progress to strength (Phase 2), increasing load and intensity, then finally progress to power (phase 3). During your workouts, focus on push/pull movements, upper/lower body, and core exercises to promote muscular balance.