A lot of people confuse ‘strength training’ with ‘bodybuilding’, as if the only reason to lift weights would be to get bigger muscles and stand on stage!
The reality of strength training couldn't be further from the truth. In all honesty, strength training is one of the most important and beneficial things you could ever do for your body. It’s not just about big muscles - strength training improves your cardiovascular system, your connective tissue health, your bone density, your insulin sensitivity and a whole host of other elements of health.
Put simply, strength training is any type of exercise that helps to build muscle and strength. It can be done using weights, resistance bands, or even your own body weight. Strength training has many benefits for both physical and mental health.
Here’s an article on the benefits of strength training, regardless of your goals and fitness levels…
Physical Benefits of Strength Training
Stronger bones and muscles. Strength training can help to build stronger bones and muscles. This can help to reduce the risk of injuries, such as fractures and falls.
Improved balance and coordination. Strength training can help to improve balance and coordination. This can be helpful for people of all ages, but it is especially important for older adults who are at risk of falls.
Reduced risk of chronic diseases. Strength training can help to reduce the risk of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Weight loss or management. Strength training can help with weight loss or management. When you build muscle, your body burns more calories at rest. This can help you to create a calorie deficit, which is necessary for weight loss or management.
Improved sleep quality. Strength training can help to improve sleep quality. Exercise helps to tire the body, which can make it easier to fall asleep. Additionally, exercise can help to regulate the body's natural sleep-wake cycle.
But that’s not all - there are psychological benefits to strength training as well…
Mental Benefits of Strength Training
Reduced stress and anxiety. Strength training can help to reduce stress and anxiety. Exercise releases endorphins, which have mood-boosting effects. Additionally, strength training can help you to focus on the present moment and let go of worries.
Improved mood and self-esteem. Strength training can help to improve mood and self-esteem. Exercise releases endorphins, which have mood-boosting effects. Additionally, strength training can help you to feel more confident and capable.
Increased energy levels. Strength training can help to increase energy levels. Exercise helps to boost metabolism and improve circulation, which can lead to increased energy levels.
Improved brain health. Strength training can help to improve brain health. Exercise helps to increase blood flow to the brain, which can help to improve cognitive function and memory. Additionally, exercise can help to reduce the risk of Alzheimer's disease and other forms of dementia.
How to Start Strength Training
First of all, if you are new to strength training, it is important to start slowly and gradually increase the intensity and duration of your workouts. It is also important to consult with a doctor or medical professional before starting any new exercise program if you’ve suffered from a major medical condition or injury.
We would always recommend you start strength training under the guidance of a personal trainer. At AdMac Fitness we have a range of personal trainers with different skill sets. We can aways find the perfect personal trainer for you.
If AdMac Fitness isn’t possible (because you live outside of east London, here’s a few tips…
Start with bodyweight exercises. If you are new to strength training, start with bodyweight exercises. These are exercises that use your own body weight as resistance. Some examples of bodyweight exercises include push-ups, sit-ups, squats, and lunges.
Gradually add weights. Once you have mastered bodyweight exercises, you can gradually add weights to your workouts. Start with light weights and gradually increase the weight as you get stronger.
Focus on compound exercises. Compound exercises are exercises that work multiple muscle groups at the same time. These exercises are more effective for building strength and muscle than isolation exercises, which work only one muscle group at a time. Some examples of compound exercises include squats, deadlifts, bench presses, and overhead presses.
Train all major muscle groups. To get the most out of your strength training program, be sure to train all major muscle groups. This includes the chest, back, shoulders, arms, legs, and core.
Train 2-3 times per week. For optimal results, strength train 2-3 times per week. Each workout should last for 30-60 minutes.
Listen to your body. It is important to listen to your body and take rest days when needed. Overtraining can lead to injuries.
Strength training is a great way to improve your physical and mental health. If you are new to strength training, start slowly and gradually increase the intensity and duration of your workouts. Over time you’ll build confidence and capability, so you’ll be able to expand what you do an how you do it!
Don’t think of strength training as being something only bodybuilders do. Strength training is important for all of us, regardless of our fitness and goals. Remember, movement is medicine.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.