Strength training is one of the most important aspects of any fitness routine. It helps to build muscle, improve strength, and increase metabolism. Here at Body Capable, we will discuss everything you need to know about strength training! We will cover the benefits, how to get started, and different exercises you can do to strengthen your body!
What is Strength Training?
Strength training is a type of physical activity that is designed to improve muscle strength and endurance. It can be performed using bodyweight exercises, resistance bands, weights, or weight machines. Strength training is often used by athletes to improve performance, but it can also be functional and beneficial for anyone looking to improve their health and fitness.
It’s no secret that strength training is good for you. It provides several health benefits, including improved heart health, better joint function and mobility, and reduced risk of injuries.In addition, strength training can help you lose weight or maintain a healthy weight, and it can even help reduce symptoms of depression.
When people think of exercising to lose weight, they typically think of cardio training. However, strength training is extremely useful for burning fat too. The reason is you’re using energy lifting weights and you’re also gaining muscle which will cause your body’s maintenance calory limit to increase. In other words, with more muscle mass your body will naturally use more energy in your day-to-day life meaning it will be easier to lose weight.
It’s certainly possible to lose fat while gaining muscle at the same time when on a strength training regimen. That being said, it’s not necessarily an easy task. In order to gain muscle while losing weight, it requires a strict diet and sufficient protein intake in order to promote muscle growth.
Strength training and cardio have different purposes. Strength training is primarily for gaining muscle mass and increasing strength (and the other weight lifting benefits), and cardio is primarily for building endurance, stamina, and a healthy heart. Both can be used for losing fat, but if weight loss is your main goal, you should prioritize cardio exercises. Alternatively, if gaining muscle is your priority, you should be doing more strength-based workouts. It all depends on what your goals are.
If you’re new to strength training, a good general rule of thumb is you should be working out 2-3 times a week to start with and prioritize compound lifts to build a good foundation for your body. If you’re more experienced and you’ve been lifting for a while, it will depend on your goals and how motivated you are.
Using equipment is not necessary for strength training. There are plenty of exercises you can do with just your body weight, however, you are limiting yourself to some degree. Functional exercises that don’t require equipment include push-ups, pull-ups, and bodyweight squats. That being said, if you are serious about your strength training you will want to sign up for a local gym or buy some home gym equipment.
The difference between slow and fast muscle fibers is slow twitch muscle fibers are slower to contract but can keep going for longer and energy production is more efficient. Alternatively, fast twitch muscle fibers contract quickly and produce more force, but they tire out more quickly and are not as energy efficient.
There is a lot of debate when it comes to light weights vs heavy weights. And as with anything, there are a lot of variables that come into play when deciding if you should primarily lift heavy or lighter weights. In general, it’s a good idea to mix it up and train both heavy and light in order to get the benefits from both.
If you are new to strength training, it is important to start slowly and gradually increase the intensity of your workouts. It is also important to consult with a doctor or certified personal trainer before starting any new fitness routine if you have any health risks.
There are many different exercises that can be used for strength training. Here are a few examples:
These are just a few of the many possible strength exercises out there. Experiment to find the ones that work best for you and your fitness goals!
When it comes to strength training, there is a lot to learn! No matter what your fitness goals may be, strength training can likely help you reach them. We hope our various articles help get you started on your strength training journey. Stay tuned for more tips and tricks from the experts here at Body Capable!
Do you have any questions about strength training? Let us know! We would love to hear from you!
Body Capable’s content is for informational and educational purposes only. Our website is not intended to substitute for professional medical advice, diagnosis or treatment; we encourage you to seek out a medical professional whenever necessary.