Strength training; Part 2: How should you do it and what are the outcomes?
Strength training is a type of exercise that focuses on building muscle strength and increasing endurance through resistance training. It has many health benefits, including improving bone density, reducing the risk of injury, and increasing metabolic rate. In this blog, we will explore the basics of strength training, how to do it correctly, and the outcomes that come with consistent practice.
Basics of Strength Training
Strength training involves working against resistance to build muscle mass, increase strength, and improve overall physical function. Resistance can come in many forms, including weights, bodyweight, resistance bands, and machines. The primary goal of strength training is to challenge your muscles enough to stimulate growth while allowing for recovery.
To get started with strength training, it is essential to understand the different types of exercises and their target muscle groups. There are two main types of strength training exercises: compound exercises and isolation exercises. Compound exercises work multiple muscle groups simultaneously, while isolation exercises focus on a specific muscle group.
Some examples of compound exercises include squats, deadlifts, bench press, and pull-ups. Isolation exercises include bicep curls, leg extensions, and tricep pushdowns. Incorporating both types of exercises into your routine can help you build a balanced and strong physique.
How to do Strength Training Correctly
Before starting any strength training program, it is crucial to consult with a healthcare professional or certified personal trainer. They can help you determine your fitness level, set realistic goals, and create a safe and effective workout plan.
When it comes to strength training, form and technique are essential. Improper form can increase the risk of injury and decrease the effectiveness of the exercise. Always start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you progress.
It is also essential to focus on the tempo of the exercise. Slow, controlled movements can increase muscle activation and create more tension on the muscle. Aim for a 2-3 second eccentric (lowering) phase and a 1-2 second concentric (lifting) phase.
Lastly, make sure to give your muscles time to recover between workouts. Aim for at least 48 hours of rest before working the same muscle group again.
Outcomes of Strength Training
Consistent strength training can have many positive outcomes for your physical and mental health. Here are some of the most significant benefits:
Increased Muscle Strength and Endurance: Strength training stimulates muscle growth, leading to increased strength and endurance.
Improved Bone Density: Strength training can improve bone density, reducing the risk of osteoporosis and fractures.
Increased Metabolic Rate: Strength training can increase metabolic rate, helping to burn more calories throughout the day.
Reduced Risk of Injury: Building strength can help prevent injuries by improving stability and balance.
Improved Mental Health: Strength training has been shown to improve mental health by reducing symptoms of anxiety and depression.
In conclusion, strength training is a powerful tool for improving physical and mental health. Incorporating a balanced and safe strength training program into your exercise routine can help you build muscle, improve bone density, reduce the risk of injury, and improve overall well-being.
References
American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription (10th ed.). Wolters Kluwer.
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current sports medicine reports, 11(4), 209-216.
Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. The Journal of Strength & Conditioning Research, 18(2),
