Strength training is critical for anyone looking to improve their health and physical fitness. However, strength training can be complicated and intimidating to newcomers. Before we start the strength training guide, let’s break down the science and practice of strength training to ensure we’re on the same page.
The first thing to understand is that strength training is a type of exercise that uses resistance to muscular contraction to build strength, anaerobic endurance, and the size of skeletal muscles. When you strength-train, you damage your muscles, and then your body repairs the damage by growing more muscular muscle fibers.
Is Strength training the same as muscle building?
Many people use the terms strength training and muscle building interchangeably, but they are not the same. Muscle building is a by-product of strength training but is not the sole focus. Strength training can help you build muscle, but the primary goal is to increase strength.
What are the benefits of strength training?
There is a multitude of benefits that come with strength training. Here are some of the most common ones:
- Increased muscle mass and strength
- Improved joint function
- Enhanced connective tissue strength
- Increased bone density
- Improved metabolic rate
- Decreased body fat
Now that we’ve covered what constitutes the science and practice of strength training, let’s get into our strength training guide. This strength training guide will provide you with all the information you need to get started with strength training, including finding the right exercises for you, progressing safely, and avoiding common mistakes.
How to get started with strength training
Strength training doesn’t have to be complicated. Strength training can be as simple or complex as you want it to be. The most important thing is that you find exercises that you enjoy and that work for your goals.
The easiest way to begin strength training is by using your body weight. Bodyweight exercises are a great way to get started because they can be done anywhere, at any time, and don’t require equipment.
Once you’re comfortable with bodyweight exercises, you can progress to using dumbbells, barbells, and other strength-training equipment.
Strength training exercises for beginners
If you’re just getting started with strength training, we recommend finding a few basic exercises you can do with little to no equipment. These exercises should focus on all the major muscle groups, including the legs, hips, back, chest, shoulders, and arms.
Here are a few examples of strength-training exercises for beginners:
- Squats
- Push-ups
- Lunges
- Pull-ups
- Rows
How to progress safely
As you get stronger and more comfortable with strength training, you must progress safely to avoid injury. There are a few different ways to do this:
- Increase the amount of weight you’re lifting
- Increase the number of repetitions you’re doing
- Increase the number of sets you’re doing
- Decrease the amount of rest time between sets
How often should you strength train?
This is a common question with no easy answer. It depends on your individual goals, schedule, and lifestyle. Two to three times per week is an excellent place to start if you’re looking to strength train for general health and fitness. If you’re looking to strength train for a specific sport or event, you’ll want to consult with a coach or trainer to create a custom plan.
Common mistakes to avoid
Many people often get the science and practice of strength training wrong, which can lead to injuries. Here are some common mistakes to avoid:
- Not warming up or cooling down properly. You should always warm up 5-10 minutes before strength training to avoid injury.
- Lifting too much weight. Ideally, you should lift a weight that allows you to complete the desired number of repetitions with good form.
- Not using proper form. Good form is essential for avoiding injuries. Make sure you have a proper form before attempting to lift heavier weights.
- Not giving your body enough rest. Strength training puts a lot of stress on your body. You must give your body ample time to recover between strength-training sessions to avoid injury.
These mistakes can be easily avoided by following our strength training guide. Remember, the science and practice of strength training will take time. So be patient, focus on proper form, and listen to your body. With a bit of time and effort, you’ll be strength training like a pro in no time!