What is Strength Training?
Strength training is defined as the performance of physical exercises that are designed to improve strength and endurance. It’s often associated with lifting weights, but can also incorporate a variety of other training techniques. When done correctly, it can be a great way of training in the gym, and there are hundreds of options for exercise routines, so not every day needs to look the same!
Strength training sometimes gets a bad rep - mainly amongst people who believe it will make them too bulky or look too muscular. This reputation overlooks the amazing benefits that upping your strength can have for a healthier lifestyle.
Benefits of Strength Training
While a key benefit of strength training is, of course, building strength, opting for this form of exercise has plenty of additional advantages for your health.
Here are a few of our favourites:
- It decreases your risk of falling as you get older: Strength training reverses age-related muscle loss, increases power in the legs and enhances bone density to prevent fractures.
- It lowers your risk of injury: The stronger your joints are, the less likely you are to experience damage through normal activities like lifting or running.
- It improves your heart health: Lots of strength training increases your heart rate, which strengthens the muscles around your cardiac organ.
- It boosts mental health: Regular exercise reduces overall anxiety and raises the levels of those happy hormones we all crave.
- It lowers blood sugar levels: Getting those muscles moving will force your body to use that glucose store.
- It enhances brain power: Reduce the risk of cognitive decline by using regular strength training.
How to Get Started
Before you get into the nitty-gritty, it’s crucial to warm up. Starting with a brisk walk on the treadmill is an easy option, and our Technogym kit screens have a fab selection of things to watch to make it even easier! This is so important because warm muscles are less prone to injury than cold ones.
Now your muscles are nice and toasty, it’s time to lift. Knowing how heavy to go, and for how long is a bit of an art form. Research shows that a single set of 12-15 reps can build muscle just as effectively as three sets can. So it doesn’t always need to be hours in the gym.
Strength Training Tips for Beginners
1. The key to an effective set is fatigue. A good rule of thumb is that your last rep should be virtually impossible to lift. This is a sign that you’re at full capacity, and you're sure to be building muscle.
2. If you are just starting out, you need to ensure the form is correct to get the most out of the reps you’re doing. If this means lowering the weight and upping the reps, that’s fine. Remember, everyone is different, and fitness is never one size fits all.
3. Your muscles are bound to be aching the next day, so remember to rest between workouts… training while sore is a quick route to injuring yourself! The main point here is to listen to your body. If it hurts, stop. If it feels wrong, stop. Be sensible. We have great personal trainers in all of our clubs, so if you are struggling, please ask!
We hope this has given you the push to correctly start your muscle gain journey. The key takeaways are:
- Focus on form
- Rep to fatigue
- Always ask for help
- Oh, and good luck!
Get Started with a PT
At Village Health & Wellness Clubs, we know starting a fitness journey can feel overwhelming. Our personal trainers are here to guide you every step of the way - helping you create customised workouts, build confidence, and develop a plan that fits your goals and lifestyle.