Strength training, also known as resistance training or weightlifting, involves working against a resistance such as free weights, resistance bands, or weight machines to build muscle strength and endurance. While traditionally associated with athletes and bodybuilders, strength training is becoming increasingly popular among the general population for its numerous benefits. In this blog post, we will explore why strength training is important for the general population and also how you can go about it.
Why do athletes perform strength training?
Making your muscles able to perform exceedingly well on the field is the aim of strength training for the athletes. Athletes go about their strength training sessions by focusing more on those muscles which are specifically involved in their sport along with the other muscles as well to avoid muscle imbalances. Athletes plan their number of sessions and the training load based on the phase in which they are currently in, for example – in season, off season, pre-season, etc. Strength training is must for athletes to keep themselves healthy and injury free. It helps them to get stronger and pursue their sport efficiently. Staying injury free helps them to be consistent, in turn giving them multiple opportunities to exceed on the field and prove themselves.
Why should general population consider strength / resistance training?
Increases Muscle mass and strength:
Strength training is an effective way to build muscle mass and strength. It works by breaking down muscle tissue during exercise and then repairing and rebuilding it during rest periods. As a result, the muscles become stronger and larger over time. This increase in muscle mass and strength not only improves physical appearance but also enhances overall physical performance.
Boosts metabolism:
Strength training increases muscle mass, which in turn increases metabolism. This means that the body burns more calories at rest, even when not exercising. This makes strength training an effective tool for weight management and improving body composition.
Improves bone health:
Strength training is also beneficial for bone health. It increases bone density and reduces the risk of osteoporosis, a condition characterized by weak and brittle bones. This is particularly important for women, who are at a higher risk of osteoporosis than men after menopause sets in.
Reduces risk of chronic diseases:
Strength training has been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and hypertension. It improves blood sugar control, reduces blood pressure, and improves cholesterol levels, which are all risk factors for these diseases.
How will you go about strength training?
Here are some tips to help you get started with strength training:
Set realistic goals:
Before you begin any exercise program, it’s important to set realistic goals. This will help you stay motivated and focused as you work towards achieving them. Start by thinking about what you want to achieve through strength training. Is it to build muscle mass, increase strength, or improve overall fitness? Once you have a clear idea of your goals, you can approach a certified fitness coach to get yourself a systematic training program.
Learn proper technique:
Proper technique is essential when it comes to strength training. Staying consistent will help you avoid injuries during training sessions. Consider working with a certified personal trainer or attending a strength training class to learn proper form for different exercises.
Start with bodyweight exercises:
Bodyweight exercises are a great way to build strength and improve overall fitness without the need for equipment. Some examples of bodyweight exercises include push-ups, squats, lunges, and planks, etc. These exercises can be modified to suit your fitness level, making them ideal for beginners.
Gradually increase resistance:
Once you have mastered bodyweight exercises, you can start incorporating resistance training into your workouts. This can be done using free weights, weight machines, resistance bands, or even household objects like water bottles or bags. Start with a weight that feels challenging but manageable, and gradually increase the resistance as you get stronger. Always remember to reduce the number of repetitions when you increase the load. Get used to the higher load and then increase the number of repetitions.
Give your muscles time to recover:
Rest and recovery are just as important as the workout itself when it comes to strength training. Make sure to give your muscles time to recover between workouts and consider incorporating stretching and foam rolling into your routine to help ease soreness and prevent injury.
Make it a regular habit:
Consistency is key when it comes to strength training. Aim to incorporate strength training into your routine at least 2-3 times per week and make it a regular habit. As you progress, you can increase the frequency or intensity of your workouts to continue challenging yourself.
Conclusion:
Strength training can be a highly effective way to improve overall fitness and health, but it’s important to approach it with a clear plan and realistic goals. By following these tips, you can get started with strength training and work towards achieving your goals. Stay tuned to our page ‘prophysiomumbai’ on Instagram where we keep posting content on fitness focusing on form and technique of various exercises.
