Strength Training

Strength Training

Strength training is a popular form of exercise that has become increasingly popular in recent years. It is often associated with bodybuilding and strength athletes, but it offers many benefits for individuals of all ages and fitness levels. In fact, strength training is an important component of overall fitness, as it can help to build and maintain muscle mass, improve bone density, increase metabolism, and reduce the risk of injury.

There are many different types of strength training, each with its own set of benefits and challenges. Bodyweight training, for example, involves using your own body weight as resistance and is a great option for beginners or those who do not have access to weights or gym equipment. Weight training involves using weights, such as dumbbells, barbells, or resistance machines, to provide resistance and is a great option for those looking to increase muscle mass and strength.

In this blog post, we will discuss the benefits of strength training in more detail, explore different types of strength training, provide guidance on how to design a strength training program, and offer tips for getting started. Whether you are a beginner or an experienced lifter, incorporating strength training into your routine can help you achieve your fitness goals and improve your overall health and well-being.

Benefits of Strength Training:

Builds Muscle Mass

When you engage in strength training, you create small tears in your muscle fibers. These tears are then repaired by the body, resulting in an increase in muscle size and strength over time. As you continue to challenge your muscles with progressively heavier weights or increased resistance, your muscles continue to adapt and grow.

Strength training can also increase muscle endurance, allowing you to perform activities for longer periods of time without experiencing fatigue. This can be beneficial for athletes who need to perform at high levels for extended periods of time, as well as for everyday activities like carrying groceries or playing with your children.

It is important to note that building muscle mass through strength training requires both the proper exercise selection and proper nutrition. You need to provide your body with enough calories and protein to support muscle growth and repair. This is achieved through a balanced diet that includes lean proteins and plenty of fruits and vegetables.

It is also important to vary your workouts and challenge your muscles in different ways to continue making progress. This includes changing the number of sets and reps, the amount of weight lifted, and the exercises themselves. Additionally, incorporating a variety of different exercises that target different muscle groups can help to ensure balanced muscle development.

Increases Bone Density

As we age, our bones can become weaker and more brittle, increasing the risk of osteoporosis and fractures. However, strength training has been shown to increase bone density, especially in areas of the body that are most prone to fractures, such as the hips, spine, and wrists.

Strength training works by placing stress on the bones, which stimulates the bone-forming cells to produce new bone tissue. This process is known as bone remodelling, and it helps to strengthen bones and increase their density.

In addition to its direct impact on bone density, strength training can also help to improve balance and coordination, which can reduce the risk of falls and fractures. This is especially important for older adults, who are more susceptible to falls and fractures.

To achieve the benefits of increased bone density through strength training, it is important to engage in weight-bearing exercises that place stress on the bones, such as weightlifting, resistance training, and bodyweight exercises. It is also important to gradually increase the intensity of your workouts over time, as this will help to stimulate bone remodelling and increase bone density.

Boosts Metabolism

When you engage in strength training, you create small tears in your muscle fibres, which require energy to repair. This process of repairing and building muscle tissue requires a higher level of energy expenditure than many other types of exercise, such as steady-state cardio.

Additionally, as you build more muscle mass through strength training, your body’s resting metabolic rate increases. This means that your body burns more calories at rest, even when you’re not actively exercising. In fact, research has shown that strength training can increase resting metabolic rate by up to 7%, which can translate to a significant increase in calorie burn over time.

Furthermore, strength training can help to preserve muscle mass during weight loss, which is important for maintaining a healthy metabolism. When you lose weight, your body tends to lose both fat and muscle tissue. However, by engaging in strength training, you can help to preserve your existing muscle mass while losing fat, which can help to maintain a higher resting metabolic rate.

To achieve the benefits of increased metabolism through strength training, it is important to engage in regular strength training workouts that challenge your muscles and progressively increase in intensity over time. Additionally, incorporating other forms of exercise, such as cardiovascular training and interval training, can help to further boost metabolism and support weight loss and weight maintenance.

Reduces the Risk of Injury

Strength training is not just about building muscle and looking good, it can also play a critical role in reducing the risk of injury. One of the key benefits of strength training is its ability to improve joint stability by strengthening the muscles and ligaments that support the joints. This can help to reduce the risk of joint injuries, such as sprains and strains, and can also help to alleviate chronic joint pain.

In addition to improving joint stability, strength training can also increase flexibility and mobility, which are important factors in reducing the risk of injury. By increasing the range of motion in your joints, you can reduce the likelihood of muscle imbalances and compensations that can lead to injury.

Moreover, strength training can help to enhance overall body mechanics and movement patterns, which can further reduce the risk of injury. This is especially important for athletes and people who engage in physical activities that require complex movement patterns, such as running, jumping, and lifting.

To achieve the benefits of reduced injury risk through strength training, it is important to incorporate exercises that target the major muscle groups and support the joints. Exercises such as squats, lunges, deadlifts, and bench presses can all help to improve joint stability and increase overall body strength.

It is also important to maintain proper form and technique while performing strength training exercises, as poor form can increase the risk of injury. Working with a certified personal trainer or strength coach can be helpful in ensuring that you are performing exercises correctly and safely.

Types of Strength Training:

Bodyweight Training (calisthenics)

Bodyweight training, also known as calisthenics, is a popular form of strength training that requires no equipment and can be done almost anywhere. This makes it a convenient option for people who want to work out at home, while travelling, or in outdoor settings.

In addition to its accessibility, bodyweight training can be an effective way to build strength and muscle mass. By using your own body weight as resistance, you can perform a variety of exercises that target different muscle groups and can be modified to suit your fitness level.

Some common bodyweight exercises include push-ups, squats, lunges, pull-ups, and dips. These exercises can be performed in a circuit or as part of a structured workout program and can be modified to increase or decrease the level of difficulty.

Moreover, bodyweight training can provide a challenging cardiovascular workout in addition to building strength. Exercises like burpees, mountain climbers, and jumping jacks can be added to a bodyweight workout to increase heart rate and calorie burn.

Weight Training

Weight training, also known as resistance training involves using weights to provide resistance to the muscles. It can be done using free weights, such as dumbbells or barbells, or using resistance machines.

One of the key benefits of weight training is its ability to allow for progressive overload. This means that you can gradually increase the weight you lift over time to continue challenging your muscles, which can lead to increased strength and muscle mass.

Weight training can also be a more efficient way to target specific muscle groups compared to bodyweight exercises. For example, exercises like bicep curls, tricep extensions, and leg presses can isolate and target specific muscle groups for more focused training.

Moreover, weight training can provide a wide range of exercises that can be tailored to suit different fitness levels and goals. From compound exercises like squats and deadlifts that target multiple muscle groups at once, to isolation exercises like lateral raises and leg curls that target specific muscles, weight training provides a variety of options for a well-rounded workout.

Resistance Band Training

Resistance band training utilizes stretchy bands to provide resistance. It is a great option for those who prefer a more portable and versatile form of strength training, as resistance bands are lightweight and easy to transport.

One of the key benefits of resistance band training is the ability to target smaller muscle groups that may be harder to isolate with other forms of strength training. The bands allow for greater range of motion, which can be particularly helpful for targeting muscles in the upper body, such as the shoulders and arms.

Resistance bands also come in different levels of resistance, making it easy to progress as you get stronger. This makes them a great option for both beginners and more advanced exercisers looking to add variety to their workouts.

Additionally, resistance band training can provide a low-impact workout option that is easy on the joints. It can also be used as a form of active recovery or to target specific muscle groups that may be experiencing soreness or tightness.

Designing a Strength Training Program:

When designing a strength training program, it is important to consider your goals, fitness level, and available equipment. Here are some general guidelines to follow:

  1. Set Your Goals: Determine what you want to achieve through strength training. Is it to build muscle mass? Increase strength? Improve endurance? Knowing your goals will help you choose the appropriate exercises and sets and reps.
  2. Choose Your Exercises: Select exercises that target the major muscle groups, such as chest, back, legs, shoulders, and arms. Aim to include compound exercises, which involve multiple muscle groups, and isolation exercises, which focus on specific muscles.
  3. Determine Your Sets and Reps: The number of sets and reps you do will depend on your goals and fitness level. Generally, 1-3 sets of 8-12 reps is a good starting point for beginners. Those looking to build muscle mass may aim for higher sets and reps, while those looking to increase strength may aim for lower sets and reps with heavier weights.
  4. Rest Between Sets: Rest between sets is important for muscle recovery. Generally, 1-3 minutes of rest between sets is recommended.
  5. Progress Over Time: Gradually increase the weight you lift or the difficulty of the exercises to continue challenging your muscles and making progress towards your goals.

Tips for Getting Started with Strength Training:

  1. Start Slowly: If you are new to strength training, start with a simple routine that includes a few exercises and lighter weights. It is important to build a foundation of strength and proper form before adding more weight or complexity.
  2. Focus on Form: Proper form is essential for preventing injury and maximizing the effectiveness of your workout. Take the time to learn how to perform each exercise correctly and ask for guidance from a trainer or coach if needed.
  3. Be Consistent: Consistency is key when it comes to strength training. Aim to strength train at least 2-3 times per week to see results.
  4. Mix it Up: To prevent boredom and keep your muscles guessing, switch up your exercises and routines every few weeks.
  5. Listen to Your Body: It is important to pay attention to your body and adjust your workout accordingly. If you experience pain or discomfort, stop the exercise and seek guidance from a healthcare professional or trainer.


Strength training is a valuable form of exercise that offers numerous benefits for overall health and fitness. Whether you are a beginner or an experienced lifter, incorporating strength training into your routine can help you achieve your goals and improve your quality of life. By following the guidelines and tips outlined in this blog post, you can design an effective strength training program that works for you.

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