Strength Training 101: Your Beginner's Guide to Gym Success
Strength Training 101: Your Beginner's Guide to Gym Success
In today's fitness-conscious era, with a growing number of individuals emphasizing their well-being, the sight of people heading to gyms to shed fat and build muscle has become prevalent. Whether you're an exercise enthusiast aiming to elevate your fitness journey or someone focused on enhancing overall health and well-being, grasping the fundamentals of strength training will empower you to become a stronger and better version of yourself.
What is strength training?
Strength training also known as resistance training is a form of physical exercise that is designed to increase muscular strength and endurance by exercising specific muscle or muscle groups against resistance. Most people assume that in strength training one must lift weights, however, one can also incorporate a variety of strength training exercises such as bodyweight exercises, isometrics, and plyometrics.
Benefits of strength training
1. Increases your strength
Strength training enhances your physical strength, making everyday tasks like carrying shopping bags and climbing stairs much easier. Additionally, it improves sports performance, giving you an edge in activities such as basketball and soccer.
2. Burn calories more efficiently
Strength training is a powerful way to rev up your metabolism by building muscle mass. With more muscles in your body, your resting metabolic rate increases, leading to more calorie burning even during periods of rest and inactivity. This makes strength training for weight loss an effective strategy.
3. Lower risk of injury
Strength training improves muscle strength, range of motion, and mobility, reinforcing major joint stability (knees, hips, and ankles) to prevent injuries. Additionally, it corrects muscular imbalances, reducing the risk of lower-back injuries by strengthening core, hamstrings, and glutes.
4. Body composition/Reduce fat
As you gain muscle and reduce fat, you'll achieve a leaner look. Muscle is denser than fat, occupying less space. Consequently, you might notice a reduction in waist size, even if the scale doesn't show significant changes. Furthermore, shedding body fat and developing stronger, larger muscles enhance muscle definition, resulting in a more toned and lean physique
Getting started for strength training for beginner
To grasp the basics of strength training, it's important to understand two key terms: sets and repetitions. A repetition, or "rep," is the number of times you perform a specific strength exercise or movement. On the other hand, a set represents the total number of repetitions completed without resting.
For instance, if you do 10 push-ups, take a 1-minute rest, and then do another 10 push-ups, that would be 2 sets of 10 repetitions of the push-up exercise. Mastering these concepts allows you to structure your strength workout effectively and track your progress as you advance in your strength training journey.
Start simple and slow
Your main goal is to find a routine that works for all the muscle groups on two non-consecutive days a week. Doing this will help you build a baseline foundation of strength which you can progress from there onwards. This is a great way to start strength training at home.
Focus on compound movements
Compound movements are exercises that engage multiple muscle groups and joints simultaneously. compound movements involve complex, coordinated movements that recruit various muscle fibers and require stability and coordination. It is highly effective for building strength, muscle mass, and functional abilities. They mimic real-life movements and promote better overall muscle development and joint stability.
By incorporating compound exercises into your strength training routine, you can maximize your time and energy, efficiently working multiple muscle groups in each movement. Some examples of compound movements are push ups, pull ups, squats.
Choose an appropriate amount of weight to lift
The key is to choose weights that provide a suitable challenge, not too light or too heavy. If the weights are too light and you can perform a set with ease, they may not be effective. On the other hand, if the weights are too heavy, compromising your form and requiring excessive effort, it's best to opt for a slightly lighter load to maintain proper technique and avoid potential injuries. Find the sweet spot that challenges you without sacrificing form for the most beneficial and safe strength training experience.
Form over weight
Emphasize proper form over lifting heavy weights to prevent injuries. Maintaining good form is crucial for your safety and overall effectiveness. If you're unsure about the correct form for an exercise, seek guidance from an exercise professional or personal trainer to ensure you perform the movements correctly and achieve optimal results.
Having enough Rest
Rest days are essential for muscle repair and injury prevention. Avoid training the same muscle group for two consecutive days. Opt for breaking up your strength training into multiple sessions, such as focusing on the upper body workout one day and lower body the next. This approach allows your body sufficient time to recover, promoting optimal performance and reducing the risk of overtraining-related issues.
Progressive overload
Progressive overload involves gradually increasing the intensity, volume, or complexity of your workouts over time. By consistently challenging your muscles with heavier weights or more repetitions, you stimulate muscle growth and strength gains.
Progressive overload is essential for continued improvement in strength and overall fitness, as it pushes your body to adapt and become stronger in response to the increased demands placed upon it. Approach every workout with a mindset of continuous improvement, even small increments like adding just 0.5kg to your lifts count as progress.
Strength Training Equipment
When it comes to strength training equipment, there are many options available. Weight training equipment such as dumbbells, barbells, and kettlebells are commonly used in strength training. These tools can be used for a variety of exercises and can help you target specific muscle groups.
Whether working out at home or the gym, having the right equipment can make a big difference in your strength training routine. Remember, it’s not about your equipment but how you use it that counts. So, choose your equipment wisely and make the most of your workouts.
If you’re an older adult or have older family members who like to workout, strength training can be a great way to stay fit and healthy. We have a dedicated blog post titled “Top 5 Benefits of Strength Training for Seniors (Plus Tips)” that provides detailed information on how seniors can benefit from strength training and tips on how they can get started. Feel free to share it with them!
Getting a personal trainer or exercise professional
It is important to hire a personal trainer or exercise professional if you have no clue on how to get started. Hiring a personal trainer or exercise professional can be highly beneficial because they provide personalized guidance and expertise tailored to your specific needs and goals. They can design a customized workout plan, teach proper exercise techniques, ensure safety, and offer ongoing support and motivation.
With their knowledge and experience, they can optimize your strength training routine, maximize results, and help you avoid common pitfalls or injuries, ultimately accelerating your progress toward achieving your desired fitness outcomes.
Reps, sets, and Rest time
Strength - Aim for 3 to 5 sets of 2 to 6 repetitions per exercise, with a rest period of 2 to 5 minutes in between sets. Lift heavier weights to challenge your muscles and promote strength gains.
Muscle Growth (Hypertrophy) - Perform 3 to 4 sets of 6 to 12 repetitions per exercise, with rest intervals of 30 to 90 seconds between sets. Use moderate weights that lead to muscle fatigue within the higher rep range to stimulate muscle growth.
Muscular Endurance - Target 2 to 3 sets of 12 to 20 repetitions per exercise, with short rest periods of 30 seconds or less between sets. Use lighter weights to focus on endurance and improve the ability of your muscles to perform for extended periods.
Remember to adjust the weights and repetitions based on your fitness level and progress over time. Always prioritize proper form, and listen to your body to prevent injuries and achieve the best results in your strength training journey.
Exercise Recommendations
Start with bodyweight movements such as push-ups, pull-ups, and squats. Mastering these foundational exercises will not only build a solid understanding of the movement patterns but also help you apply the principles to other exercises effectively. By starting with these fundamental movements, you lay a strong groundwork for your strength training journey and set yourself up for success in more advanced exercises.
Chest - Push up, chest press machine, Chest fly machine
Back - Pull up, row machine, cable row machine, lat pull down machine
Shoulder - shoulder press machine, Lateral raises, Reverse fly machine
Legs - Squats, lunges, leg presses, leg extensions, leg curls
Abdominals - Planks, crunches, sit-ups, leg raises, wood chops
Biceps - bicep curls, machine curls
Triceps - dips, triceps extensions, triceps pushdown
If you're unfamiliar with the exercises mentioned above, consider seeking guidance from a personal trainer, attending a class, or following reputable online videos. It's essential to be cautious about the accuracy of online information, as not all sources may provide correct instructions for proper form and technique. Utilizing reliable resources will ensure you receive accurate guidance and support to perform the exercises safely and effectively.
