Strength Training: What Is It & Is It Right For You

Strength training is also known as weight/resistance training. There are various types of strength training options available, but not all are fit for everyone. Strength training depends on your fitness goals. So if you are a beginner, you should not attempt to do Olympic-level weight lifting. In this article, you will learn what strength training is and its benefits. This article will also tell you about the strength training ideal for you depending on your height, weight, stamina, and fitness goal.

What is Strength Training?

Strength training, also called weight training or resistance training, is an important part of any fitness routine. It involves performing physical exercises designed to improve your strength and also build muscle endurance. Strength training primarily includes lifting weights but can also incorporate various techniques such as bodyweight exercises, isometrics, and plyometrics. The primary objective is progressively increasing the muscles' force output using various exercises and equipment. The external resistance can come from your body weight, any weight machine, dumbbells, resistant bands, or kettle bell.

Strength training is a key component of overall health and fitness. It can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly.

Benefits of Strength Training

Strength training is one of the best ways to lose body fat and build muscle mass. Strength training can be your best bet if you are struggling to lose weight. Furthermore, it contributes to the body's calorie-burning process for an extended period after leaving the gym, making it an excellent choice for those looking to lose weight.

Many people think strength training can be done only in the gym with equipment; however, you can also do it at home. Here are some of the benefits of strength training.

• Stronger bones

Strength training programs gradually increase bone density and overall stiffness of connective tissues. As we age, these factors become significant, especially for women. Although it may not sound desirable, these two things prevent injuries. Our body needs to be able to stiffen and stabilise upon impact or in response to an external force, which is why strengthening these areas is vital.

• Improves body image

Several studies have examined the link between body image and strength training and found that women who opt for strength training experience more positive feelings about their bodies after completing resistance training programs than those who don't. 

• Builds lean muscle and decreases body fat

Your resting metabolic rate increases when you build more muscle mass. This means your body will burn more calories while at rest to maintain its essential functions. However, it is important to note that this process takes time and requires consistency. To see results, you should combine strength training with proper nutrition.

• Can alleviate symptoms of depression

Resistance training has a sizable positive impact on alleviating depressive symptoms, like low mood, feelings of worthlessness, and lack of interest in activities.

What Type of Strength Training Is Best for You?

Strength training depends on your fitness goals and other factors. Here are types of strength training that you can consider.

• Muscle Endurance Training

As a beginner in weightlifting, starting with a higher volume approach is highly recommended. This involves performing more repetitions and sets with lighter weights. By doing so, your body's tissues gradually build tolerance and resilience, preparing you for more intense and demanding training programs. This gradual process helps to prevent injuries and allows you to gradually increase the intensity and weight of your lifts over time. It is important to remember that building strength and endurance is a marathon, not a sprint.

• Circuit Training

This type of workout involves performing a series of different exercises, taking a break, and repeating the entire sequence. Depending on your fitness goals, you can customise this type of training by adjusting the work-to-rest ratio in your circuits. This allows you to achieve different training effects depending on your desired outcome.

• Hypertrophy Training

Strength training is an effective way to build muscle and increase muscle size, but it only works if you do a type of strength training called hypertrophy. However, you need not worry about gaining too much muscle mass just because you decided to lift some weights. Increasing muscle size only equates to bulking if you also eat to gain mass. To see significant changes in muscle size, you need to consistently lift moderate to heavy weights for medium to high reps. Therefore, doing strength training several times a week will not produce the desired results.

• Max Strength Training

After developing muscle endurance and establishing proper form, you can incorporate strength training into your routine. This involves lifting heavier weights for fewer repetitions, typically around 3 to 6. By gradually increasing the weight you are lifting, you can continue to challenge your muscles and progress towards your fitness goals. Maintaining proper form as well as technique throughout each exercise is important to minimise the risk of injury and maximise the benefits of the workout.

• Explosive Power Training

This is not recommended for beginners. In order to be successful in the explosive power realm, one should first focus on developing maximal strength. This is because explosive power training involves performing exercises at maximum intensity for short periods. Olympic lifts and the push press are examples of such exercises.