Have you always been a treadmill person who would glance at the dumbbells and weight lifting people and wonder what it is like to be on that part of the gym, and what are the benefits of getting engaged in that kind of exercise and not in the one that you do? Every beginner in their life has thought this. In this blog we are sharing Strength Training 101 with you. Keep reading and taking notes to know everything about strength training and how you could try your hands at it too, but correctly.
Let’s get started with the basics of Strength Training 101!
What is strength training?
Strength training or resistance training is by far the most famous training in the world. It involves using your own bodyweight or tools, like dumbbells or resistance bands, to build muscle mass, increase strength, and build endurance.
Strength training is a sure way to build abs, and sculpt the part of your body you wanted to tone up.
The biggest advantage of doing strength training, for which it is the first choice of many across the world, is the fact that it helps your system burn calories even till long after the training session is over. This benefit keeps the people with weight loss goals strictly stick to this type of training.
Types Of Strength Trainings
Muscle Endurance Training
Muscle endurance training is training the muscle of a particular area over and over again against resistance.
Beginners should start by lifting more reps and sets of lighter weights. This will allow your tissues to build up tolerance for more intense training.
Circuit training is about going through a series of a set of exercises until you reach the last one, after which you rest a little, and then repeat all the exercises again.
You can modify this kind of workout to align with your personal goals, and can experiment with the work-to-rest ratio, depending on what kind of training works for you.
Strength training builds muscle, and increases the size of muscles but this is only possible after doing hypertrophy. Hypertrophy is a type of strength training, which is all about lifting medium to high reps of a moderate to heavy weight consistently to see significant changes to the size of your muscles.
Max Strength Training
Strength training after building muscle endurance reaches to a point where you need to get over the basic form. The next form after basic form is max strength training. This kind of training involves bringing your number of repetitions down to about 3-6 and increasing the amount of weight you’re lifting.
Explosive Power Training
Explosive power training isn’t designed for beginners. Beginners won't be successful in this realm until they have had time to develop maximal strength. This training involves maximum intensity for short periods of time. Example, olympic lifts and the push press.
Benefits Of Strength Training
Provides stronger bones
Strength training programs increase bone density and increase overall stiffness of the connective tissues. This stiffness and stabilising upon impact or against an external force is important to avoid injuries as we age.
Improves body image
It has been found through a series of experiments that women who strength train have more positive feelings about their bodies after completing resistance training programs compared to those who don't.
Builds lean muscle and decreases body fat
With an increase in muscle mass, there is also an increase in the resting metabolic rate. With a higher resting metabolic rate, you will be able to burn more calories at rest. Your body makes this happen just to maintain essential functions.
Alleviates symptoms of depression
An analysis stated that strength training not only boosts physical strength, but also improves low mood, loss of interest in activities, and feelings of worthlessness.
How much weight should I lift?
It is interesting to find the maximum weight you can lift in one repetition (or one rep max). For beginners, it is always better to start strength training slowly and get the movements right before you try to increase your reps.
It is recommended to stick to a program for at least six weeks before you attempt "a heavy single. This is because, even if you are satisfied with your current form, you will improve it by learning how to make corrections and tweaks. You are in the process of learning everything when you start, so your "true" one rep max won't be the one-rep maximum.
Training properly will help you train everything. The changes that you want to see, such as Certain things, such as stronger muscles and bones, and an efficient nervous system will happen only if you go slow and properly practise. Ideally, while learning the movement, it is useless to do more than one repetition and is the most common blunder. It is a thumb rule in the world of strength training that never attempt to reach a 1-rep maximum as a beginner. Even if your form is good with lighter weights, your form will begin to fail and you are more likely to get hurt in speeding up the process unnecessarily.
With the right tips you can strength train better and in a way that yields results and avoids injuries.
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