If you discovered an exercise method that could benefit your heart, enhance balance, strengthen bones and muscles, and assist with weight management, wouldn’t you be eager to try it? Well, research indicates that strength training offers precisely those advantages and more.
Strength training, also called weight or resistance training, involves engaging in physical activities designed to improve muscular strength. This is achieved by exerting targeted muscles or muscle groups against external resistance, such as free weights, weight machines, or even your own body weight.
How Many Times a Week Should You Train?
The frequency of strength training sessions depends on your goals, schedule, and overall fitness level. However, according to “Australia’s physical activity and sedentary behavior guidelines,” the general recommendation is to aim for at least two weekly strength training sessions.
This frequency allows for adequate recovery and adaptation of your muscles. It’s important to have at least one day of rest between sessions that target the same muscle groups. This allows your muscles to repair and grow stronger.
Remember, quality is just as important as quantity. Focus on performing exercises with proper form and technique, and challenge yourself with appropriate weights or resistance. Consistency and progressive overload over time are key factors for achieving optimal results from your strength training routine.
If you’re new to strength training or have specific fitness goals, it may be beneficial to consult with a qualified fitness professional for personalized guidance and a program tailored to your specific needs. Of course, you can always use our Strength Training App to create your own strength training program or choose from the training programs that we have prepared. Click here to visit the Muscle & Motion Workout Plans.
The Importance of Strength Training
Strength training is not just about building muscles. It is crucial in improving bone density, enhancing metabolism, boosting mental well-being, and preventing age-related muscle loss. By engaging in regular strength training exercises, such as squats, deadlifts, and shoulder press, you can fortify your body and improve functional movements for everyday tasks.
Key Principles for Strength Training
Before diving into specific exercises, it’s essential to understand some key principles. These include:
- Progressive overload
- Proper form and technique
- Adequate rest and recovery
- A balanced program that targets different muscle groups.
Adhering to these principles will help maximize results while minimizing the risk of injury.
Which Exercises Should You Choose?
When designing a strength training program for beginners, choosing exercises that target major muscle groups and provide a solid foundation for overall strength development is important. Here are some recommended exercises and reasons why they are beneficial:
- Squats: Known as the king of all exercises, squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. They improve lower body strength, enhance stability, and promote functional movements.
- Deadlifts: Deadlifts are excellent for building overall strength and developing a strong posterior chain. They target the glutes, hamstrings, lower back, and forearms.
- Overhead Press: The overhead press targets the shoulders, upper back, and triceps. It helps improve shoulder stability and strength.
- Overhead Press: The overhead press targets the shoulders, upper back, and triceps. It helps improve shoulder stability and strength.
- Lunges: Lunges are fantastic for working the lower body, especially the quadriceps, hamstrings, and glutes. They also enhance balance and stability.
Including a combination of these exercises in a beginner’s strength training program ensures comprehensive muscle engagement and balanced strength development throughout the body. As always, starting with lighter weights and focusing on proper form and technique is essential. Gradually gain weight and intensity as you become more comfortable and confident with the exercises.
At Muscle and Motion, we believe that knowledge is power, and understanding the ‘why’ behind any exercise is absolutely essential for your long-term success.
Let the Strength Training App help you achieve your goals! Sign up for free.
Written by Uriah Turkel, Physical Therapist and Content Creator at Muscle and Motion.
