We all know that working out is important for our physical and mental health, right? A solid workout program includes both cardio and strength training (sometimes referred to as resistance training). Let’s focus on that second part of a quality workout program: Strength training.
For some people, strength training comes easy. They go to the gym or work out at home and can navigate what and how to work those muscles. For other people, going to the gym or doing strength training at home can feel totally overwhelming to the point that they just stick to cardio.
My goal with this post and the next one is to make strength training more user-friendly so anyone can get in a great strength training workout no matter where they like to work out. This first post will be the 101 of strength training, and next week’s follow up post will offer some solid strength training tips and guidelines.
Why is strength training so important?
When you think about it, our muscles are involved in pretty much everything that goes on in our bodies, so it makes sense that we’d want to keep those muscles as strong and healthy as possible, right?
As we age, we start to lose our muscle at a rate of around 3-8% per decade once we hit 30 and even more quickly after age 60. It just happens. And no matter our age, our muscles are important for so many reasons, and keep in mind that the first 4 result in a lower risk of injury.
- Help us move efficiently
- Help with our posture
- Keep our bodies stable
- Support our bones and organs + make our bones stronger
- Help us see
- Keep our brains healthier
- Help our heart function properly
- Help with our circulation and respiration
- Aid in digestion
- Help us manage our weight, which is especially important as we age
- Are instrumental in childbirth
- Help us manage our blood sugar levels
And the main reason to make strength training a regular part of our workout routines? Healthy and strong muscles lead to a better overall quality of life physically, mentally, and emotionally. So if you’re on the fence about strength training, there’s your reason to give it a try.
The more muscle we have, the better. And by “more muscle” I’m not talking about bodybuilding or physique show-type muscle. I’m talking about a healthy amount of muscle. Gaining and maintaining this type of muscle is totally doable. More about that in next week’s post!
The Strength Training Basics
When it comes to strengthening those muscles, it actually takes less time than you think. According to the American Heart Association, aim for at least 2 days of strength training a week, making sure to hit all the major muscle groups. If you can fit in more than 2 days, awesome! If not, you’re still good to go.
As far as reps + sets, in general, aim for 8-12 repetitions and 2 sets for each movement. If you can do 3-4 sets, go for it! If not, you’ll still be able to get all the benefits from strength training. If you have a goal of creating more muscle endurance, aim for 12-15 reps. If you’re going for maximum strength, go for 4-6 reps. If the latter is your goal, be super sure that your form is 100% on point and that you have some strength training experience under your belt.
How do you know when you should increase your weight? The last couple of reps of a set should be difficult but doable with good form. When you can do 2 sets of however many reps you’re doing without too much difficulty, it’s time to increase your weight.
Strength training can not only help build and maintain those beautiful muscles, but it can be a fun part of your workout program too. Stay tuned for next week’s post, which will get you well on your way to getting all the benefits of strength training!
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