WellSpan Home

Muscle Fitness

Muscle fitness means having muscles that can lift heavier objects or muscles that will work longer before becoming exhausted. Muscle fitness improves when a person does activities that build or maintain muscles (strength) or that increase how long a person can use his or her muscles (endurance).

Activities like weight lifting, push-ups, or leg lifts can improve muscle fitness. As muscle fitness increases, most people notice that they can carry heavy grocery bags more easily, pick up children without feeling as much strain, or carry heavy items longer before getting too tired to continue. Having stronger muscles also protects the joints.

Muscles become stronger through a three-step process:

  • Stress
  • Recovery (rest)
  • Repeated stress

When a person exercises against resistance, the muscles are stressed slightly but not to the point of serious damage or injury. When the person rests, the body rebuilds the muscles and the connective tissues between them (joints, tendons, and ligaments) in a way that prepares them for the next time they will be stressed. When the same muscles are stressed again, the process is repeated, and the muscles gradually become stronger.

Many experts suggest that adults do 8 to 10 muscle-fitness exercises at least 2 days each week. It's best to allow at least 1 day of rest between these exercises. A person can achieve the best results by using a resistance (such as a dumbbell) that tires out the muscles after 8 to 12 repetitions of each exercise.

To increase muscle fitness, a person can do:

  • Basic muscle-conditioning exercises, such as push-ups, leg lifts, sit-ups, squats, and lunges.
  • Resistance training with rubber tubing or stretchable bands.
  • Weight training with free weights (dumbbells) or weight-training equipment.
  • Housework and yard work, such as scrubbing the bathtub, washing walls, or pulling weeds.

If you are worried about how exercise may affect your health, talk to a doctor first to see if it's safe.

Are you sure you would like to cancel?

All information will be lost.

Yes No ×

About the provider search

This search will provide you with WellSpan Medical Group and Northern Lancaster County (Ephrata) Medical Group primary care physicians and specialists. If we don’t have a WellSpan Medical Group physician to meet your criteria, the search will expand to include community physicians who partner with WellSpan Medical Group physicians through the WellSpan Provider Network or provide care to patients on the Medical Staffs of WellSpan’s Hospitals.


Schedule Your Next Appointment Online with MyWellSpan

Use your MyWellSpan patient portal any time to view available appointments, and pick the date and time that best suits your schedule.

Go to MyWellSpan

New to this practice?

If you don't have a WellSpan primary care provider and would like to schedule a new patient appointment with a provider who is accepting patients, just log into your MyWellSpan account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to see the offices that are accepting new patients in relation to your zip code. If you are not enrolled in MyWellSpan, go to https://my.wellspan.org, call 1-866-638-1842 or speak with a member of the staff at a participating facility to sign up. New patient scheduling not available at all practices/programs.

Already a patient at this practice?

If you already have a relationship with a WellSpan practice, simply log into your account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to schedule an appointment with any provider or practice that already counts you as a patient. Online scheduling varies by practice/program.