A Comprehensive Guide to Strength Training

Whether your aim is to attain a more sculpted physique, increase muscle mass, or strengthen your core, strength training is an incredibly valuable addition to your training program .

Strength training has been shown to be instrumental in developing lean muscle, reinforcing bones and joints, and enhancing metabolism, resulting in increased calorie burn even during periods of rest.

The beauty of strength training lies in its versatility – it doesn't require a visit to a traditional gym or the exclusive use of weights.

In this article, we offer guidance on how to begin your strength training journey. We will also share training tips and suggest effective exercises to help you achieve your fitness goals.

UNDERSTANDING THE BASICS OF WHAT STRENGTH TRAINING IS

What Is Strength Training, and Why Is It Crucial?

Strength training is a physical exercise method involving weights, resistance bands, or bodyweight exercises to target specific muscle groups with the aim of enhancing muscular strength and endurance.

Strength training involves exercises such as:

• pull-ups,
• push-ups,
• lunges,
• squats,
• resistance band workouts
• lifting weights – either using free weights or gym equipment

The significance of strength training lies in several factors:

1. Builds and Maintains Lean Muscle Mass: Strength training aids in building and maintaining lean muscle mass. This results in an increased metabolism and calorie burn throughout the day. This is particularly beneficial for weight management and overall health.
2. Enhances Bone Density and Reduced Injury Risk: Strength training improves bone density and reduces the risk of injury and also improves physical performance.
3. Mental Health Benefits: Strength training contributes positively to mental health by boosting self-esteem, alleviating anxiety and depression, and improving cognitive function.

 

The Difference Between Strength and Resistance Training

While the terms strength and resistance training are often used interchangeably, there are significant distinctions between the two.

Strength training is a specific form of physical exercise intended to enhance muscular strength and endurance. It is performed using weights, resistance bands, or bodyweight exercises.

Resistance training is a broader term encompassing any exercise involving external force or resistance to increase muscle strength, endurance, and size.

Strength training, as a type of resistance training that focuses on building strength, while resistance training is a more general term encompassing various exercises to improve muscular fitness.

Strength Training Without Weights

Contrary to popular belief, strength training does not necessarily have to involve weights. Beyond weightlifting, there are numerous alternatives to improve muscular strength, such as:

• Bodyweight Exercises: These include pull-ups, push-ups, squats, lunges, and planks.
• Resistance Bands: Using bands you can effectively strength training without the use of weights.
• Other Forms of Exercise: Calisthenics, yoga, and Pilates that are also effective strength exercises.

 

GETTING STARTED WITH STRENGTH TRAINING

For beginners, commencing strength training gradually with proper form is crucial to prevent injury and ensure consistent progress.  Here of some of the steps to follow when you begin strength training:

Determine Your Goals: Clearly define your fitness goals, whether it's building overall strength, increasing muscle mass, or improving endurance. By clearly defining your goals you will be able to design an effective strength training program, right from the start.

Consult a Professional: If you're new to strength training why not consider working with a certified personal trainer who can tailor a program that is in line with your goals and can also guide you on proper form, to ensure  that you exercise safely and don’t injure yourself before you’ve even begun.

Start with Bodyweight Exercises: Begun your strength training journey with bodyweight exercises like squats, lunges, push ups, and planks to build a foundation and strength, before you take on lifting heavy weights and risking injury.

Gradually Increase Intensity: As you build confidence and grow comfortable with the bodyweight exercises, you can then progress by adding resistance bands or weights. Begin with lighter weights and advance as strength improves.

Focus on Proper Form: Maintaining proper form is essential, if you are to reap the true benefits of strength training and minimise the risk of injury. Always make sure you understand the correct form for each exercise before you begin and always check that your form is correct whilst performing the exercise.

Allow for Rest and Recovery: Prioritise your rest and recovery between workouts, to allow your muscles the necessary time to recuperate and recover.

Is Strength Training Hard for Beginners?

While strength training can be challenging for beginners, it is not necessarily hard. Starting with exercises suitable for your fitness level, gradually progressing, and allowing ample time for rest and recovery are key aspects when you begin your strength training journey.

Beginner-friendly exercises such as squats, lunges, push-ups, and planks are an easy starting point and also require no equipment.

Performing Strength Training Exercises at Home

Strength training can be executed at home without the need for an expensive gym membership or an elaborate gym setup.

You can easily incorporate the following exercises into your home strength training routine:

• Bodyweight Strength Training: Include lunges, squats, planks, and push-ups.
• Free Weights: Using dumbbells or a kettlebell you can perform effective strength training moves that will build good muscle.
• Resistance Band Training: Embrace the use of resistance bands for versatile and efficient workouts.
• Household tasks like lifting and moving boxes, gardening, or carrying groceries are also strength training “exercises” and are often referred to as 'incidental exercise.'

How many days a week should I be Strength Training?

The ideal frequency of strength training depends on the individual’s fitness goals, experience, and level.

As a general guideline it is recommended that 2-3 times a week of engaging in full-body compound exercises (moves that work multiple muscles simultaneously), is sufficient.

We do also recommend that you always prioritise warm-ups, stretches, and adequate rest between workouts and adjust the frequency and intensity based on your body's response, to avoid overtraining.

ASSESSING PROGRESS AND BENEFITS OF STRENGTH TRAINING

To gauge the effectiveness of your strength training, there are several key indicators we look at:

• Increased Strength: If you notice consistent improvement in strength, it signifies an effective training program and is a good indicator you are progressing.
• Improved Endurance: Progress in strength should coincide with enhanced endurance – this is the ability to perform more reps or lift heavier weights.
• Changes in Body Composition: Positive alterations in body shape or measurements indicate the efficacy of strength training. This would be seen in increased lean muscle mass and a reduction of body fat.
• Overall Fitness Improvement: An overall increase in your fitness level, as well as increased endurance, balance, and flexibility, will suggest that your workout program is effective.
• Better Posture: Strengthening your core muscles will contributes to improved posture, and positively impacting the muscles around the back, abdomen, and pelvis.

 

The Benefits of Strength Training

Strength training offers an array of health and fitness benefits, below are a list of a few of them:

• Muscle Mass
• Bone Density
• Joint Health
• Cardiovascular Health
• Balance and Coordination
• Mental Health
• Athletic Performance
• Overall Strength

Hacks and Tips for Effective Strength Training

To enhance the effectiveness of your strength training, implement some of these hacks and tips:

• Focus on Form: Proper form is critical for maximising benefits of strength training and minimising your risk of injury. Ensure you are employing the correct technique for each exercise you perform.
• Use Compound Exercises: Incorporate compound exercises that work multiple muscle groups simultaneously. Not only are they more efficient but are proven to be move effective than isolation exercises.
• Vary Your Exercises: Keep workouts exciting and challenging by introducing variety into your routine.
• Prioritise Rest and Recovery: Adequate rest between workouts is just as important as the exercises themselves. Rest is essential for muscle recovery and growth.
• Gradually Increase Weight: Gradually increase the weight lifted over time to steadily improve your strength.
• Progressive Overload: To continue making progress you need to consistently increase the demands on muscles through increased weight, reps, or sets.
• Track Your Workouts: Document the number of exercises, weights, and reps you perform. This will enable to monitor progress and identify areas for improvement.

DIFFERENT APPROACHES TO STRENGTH TRAINING: CALISTHENICS VS. WEIGHTS

When it comes to strength training, both calisthenics and weight training stand out as effective approaches, and the ideal choice boils down to individual preferences and fitness objectives.

Calisthenic exercises, centre around using your body weight as resistance. These exercises can be performed anywhere and require no equipment. This makes calisthenics particularly appealing to those who prefer home or outdoor workouts. Calisthenics contributes to improved mobility and flexibility, incorporating dynamic movements that demand a full range of motion.

On the other end of the spectrum, weight training delivers more targeted resistance. This method enables you to gradual increases your resistance, progressively overload muscles and see tangible strength improvements over time.

Beyond its strength-building benefits, weight training also plays a pivotal role in enhancing bone density and promoting joint health, especially when executed with proper form and appropriate weights.

The ultimate decision between calisthenics and weight training rests on personal preferences, fitness goals, and access to equipment. While each approach brings unique advantages to the table, there is also merit in combining both types of training. By doing both you can harness the benefits of each method, to improve fitness and strength.

 

INCREASE THE ENJOYMENT OF STRENGTH TRAINING AND IMPROVE AT THE SAME TIME.

As with any workout routine, one can eventually become bored with the doing that same thing. It is therefore crucial to introduce variety and implement strategies that make strength training an enjoyable experience. Here are some tips to enhance the pleasure of working out:

Identify Your Preferences: Discovering a form of strength training exercise that resonates with you is all part of the enjoyment. This may involve some trial and error, but persevere and treat it like an experiment. If you find yourself disliking a particular exercise, delve into the reasons—could it be the type of exercise, the trainer, the music, or the location? Once identified, address the issue, as it way easier to stick to a routine when you enjoy it.

Add Music into Your Sessions: Studies show that adding music to your workouts can motivate and help increase your overall performance.

Variety in your Schedule: Combat monotony by introducing variety into your schedule and workouts. This approach will help you break out of that slump and boost your motivation.

Consider mixing calisthenics with weight training sessions, adding resistance bands into your workouts, or incorporating activities like Pilates and Barre when seeking a change of pace or relaxation.

Don’t Rush: Exercise, including strength training, may not always be immediately enjoyable, but that doesn't imply a flaw in your approach. Be patient with yourself and your body and don’t make hasty decisions, drastic changes or quit. Instead, identify the underlying issues, seek solutions, and consider consulting with a trained professional for help.

Implement these tips to see how strength training can positively impact your life.

For those interested in creating a home gym experience, explore PTP’s Bodyweight and Core training equipment, for all your strength training needs.