What Is Strength Training?
Strength training is basically a form of high-intensity exercise that involves lifting weights, machines, bands, and even your body weight. This workout does not only build muscle strength but also induces muscular contraction. Moreover, it also increases bone density and anaerobic endurance.
Benefits of Strength Training
You must have seen people involving in strength training and high-intensity exercises just for the sake of physical health. Cardio and maintaining your diet have its benefits too but strength training outdoes their benefits.
Some benefits of strength exercises are:
- Increases strength, muscle growth, size of muscles, endurance and power.
- Increases metabolism rate.
- Enhances bone density and connective tissues.
- Enhances insulin sensitivity.
- Reduces injury risk.
- Reduces chronic back pain.
- Staves off osteoporosis.
- It helps to look slim and lean.
How Often Should You Strength Train If You Are A Self-Trainer?
If you are a beginner, start with strength training 3-4 times in a week. This should be enough to increase your strength and bone bass. Do not train consecutively as then, you won’t have a day off to provide rest to your body.
Self-trainers recommend beginners to learn fundamental exercises for strength training so that they can make more room for progress in the future.
What Should Strength Training Workout Look Like- A Complete Guide
Here is a complete guide to the high-intensity workout routine:
Start with Dynamic Warm-Up
Your warm-up, before strength training, must include fast movement and breathwork. While breath working involved deep breathing and stomach breathing, fast movement involves moving with a stable frequency to improve activation, mobility and stability.
Preferable time for a complete light intensity warm-up should be of 10-15 minutes. But if you do not feel flexible enough, you can extend your warm-up time.
Perform Full-Body Workout
Full body workout routines help you to maximize your time in gym. Do large movements for full-body coordination. You can include squats, push-ups, pull-ups, hinges, and planks in your full-body workout routine.
Pair Exercises Together
In strength training, self-trainers usually pair upper body exercises and lower body exercises as it helps them to rest more appropriately. This trick also helps you to maximize your time in the gym. While you work on your lower body, your upper body can rest after strenuous exercises.
Perform 3 Sets of High Number of Reps
A ‘set’ is typically known as the number of times you will perform each exercise, whereas, reps is the repetition count of the set. Before increasing, your reps first can help you focus on the exercise or posture technique. So, always do large reps with a short number of sets, such as 2 or 3.
Choose an Appropriate Weight for Each Exercise
Sometimes, you might feel like you are not exercising with appropriate exercise at the gym for each exercise. It is because more weight prevents you from focusing on the exercise technique. Pick an appropriate weight number would allow you to do 2 more reps easily.
Strength training also requires you to challenge yourself over time. Challenge yourself consistently by increasing weights exponentially day after day.