Many associates spend time in the company fitness center before or after work or during lunch. Often, what they don’t know is rather than running on the treadmill on a daily basis you need to work on different muscle groups. Here are some rules on strength training you can take to the bank…or rather the gym.

You may have heard you should work opposing muscle groups equally. In theory, this makes sense because it is important to keep the strength in opposing muscle groups balanced so equal tension is applied to the joint. The problem with this is most people have existing muscle imbalances this rule does not take into account.

The most common imbalance is at the shoulder joint. Everyday activities such as driving, writing, and typing require us to hold our arms in front of our bodies, which results in very tight muscles in the upper chest and the front of the shoulders. And popular exercises like push-ups, burpees, and bench presses only compound this issue. While these exercises and others that work the front of the body can certainly be beneficial, they should be balanced with exercises that work the back half of the body in a 2:1 ratio.

So for every push up, plank, or sit-up, you should do two exercises that open up the front of the body and tighten up your back. This could include any variation of a bent over row, back squeezes with a resistance band, or TRX rows. For more examples or demonstrations on how to perform these exercises, contact a certified fitness professional.

Shoulder imbalances and injuries are one common example, but if you have been dealing with a recurring injury or joint pain, it may be caused by imbalance of another joint. For assistance in identifying these imbalances, consult with a fitness professional, physical therapist, or athletic trainer. A large number of injuries can be prevented through safe and effective strength training that addresses your body’s existing imbalances. Ensuring after a nice, effective workout you can go back to work without soreness or injury.

Reynolds and Reynolds is committed to wellness and helping employees develop healthy habits that make them more productive and engaged, both professionally and personally.