Strength Training

Strength training

You don't have to be a weightlifter to benefit from strength training. In fact, many studies show that even average people should incorporate strength training into their regular workout routine. Regular strength training is credited with helping even average people maintain healthy bones, prevent injuries, speed up their metabolism, and just look healthy.

There are many types of strength training routines that you can follow, some more demanding than others. Several such routines are described here on our site, but these articles are not designed to be a comprehensive look at the routines. Rather, we have provided a short description to get you started into researching further what would work for you. There are too many individual factors that come into play in determining what would be the best strength routine for a particular individual to cover that in detail here. Please refer to the hyperlinks contained within each article, and the bibliography contained at the conclusion of the articles. These references will help to get you off to a good start on more in-depth resources.

All strength training should be part of any long-term fitness routine, it doesn't require a long-term commitment before you'll begin to see results. Most people following a reasonable strength training routine can expect to see visible results within eight to 12 weeks of regular training. Because of all of the individual factors that affect the results that you will get it is impossible to determine what is reasonable for you to expect. The results you achieve will be affected by your diet, your dedication to your workout routine, your body type, and other genetic factors. For that reason, you should not get in the habit of comparing your results to others, especially to workout partners who appeared to be making more progress than you.

Please bear in mind that there is a distinction between strength training and bodybuilding. While both forms of exercise involves the use of resistance, and bodybuilding is specific focus is to substantially increase muscle mass and definition. While strength training can have this affect to a lesser extent, the primary focus of a strength training routine is to improve strength without specifically focusing on maximizing muscle density and size. If you are interested in the latter, please refer to the materials on bodybuilding.

FAQ on strength training

Should I use free weights or machines?

Depending on the nature of your routine, both free weights and machines can play an important role in your workout. Both have their strong points, and drawbacks. We believe the most effective strength training routine will include a combination of the two. Typically, machines are great for beginners because they are safer, require less dependence on a spotter, and less coordination, since the machine balances to weight for you. Frankly, these are both strong points and weak points depending on your perspective. It can be quite advantageous to work with free weights which require you not only to lift the resistance, but to control and balancing at the same time. Because of the need to factor in these additional activities with free weights, you typically work with lower weights, and that in itself can also be safer.

One other advantage of machine weight is that most modern machines have been designed to vary the resistance level throughout the range of motion of a particular exercise. This is desirable because in most instances you are capable of lifting different levels of resistance throughout the full range of motion of a particular exercise. Therefore, the amount of weight that you can lift at the beginning of the exercise may be dramatically less than what you can lift towards the end of the exercise. As a result, your muscles may not beginning a full workout if you are limited to what you can initially start the exercise with. Many modern machines compensate for this phenomenon by simulating an increase in the resistance as you reach the stronger portion of the motion. Such a capability is not easily simulated using free weights.

Machines can sometimes be more effective at isolating particular muscle groups, so that you are unable to use more than one muscle group to perform the exercise, but with a little discipline the same result can be achieved using free weights in most situations.

One of the drawbacks of machines, which is also a strength of free weights is that not every machine presents an effective way to exercise every muscle group. This is so not only because of the mechanics of the machine, but the fact that typically not every body fits nicely into every machine, even when you can adjust seat positioning and things of that nature.

Free weights have the added advantage of taking a very little space relative to the variety of exercise is that your capable of performing lesson. Therefore they can be ideal additions to a home gym environment. While free weights typically require more advanced levels of skill, working to develop the skills as part of your routine has advantages. We talk about the fact that strength training helps to increase balance, one of the ways that this is accomplished is through the ability to balance free weight resistance to your range of motion and exercise routine.

If you're going to incorporate free weight training into your workout routine be sure to get proper instruction, but don't avoid it just because it will involve a little extra knowledge on your part. To do so would be cheating yourself out of a very effective strength training vehicle.

Will strength training caused me to "bulk up"?

Unless you pursue a very aggressive strength training routine, you will be hard-pressed to develop muscle in a fashion that would constitute "bulking up". Depending on your genetic composition, you may develop larger muscles more easily than others, but the average individual will not develop a body builder's physique without specifically focusing one that as a goal. This question often comes up specifically with respect to women's fitness, since many women do not view bodybuilding results as attractive for them. The good news is that without specifically pursuing this is a goal, it is not likely to happen. If you do find that the level of muscular definition that you are achieving is greater than what you desire, you can always reduce the intensity of your strength training workouts, either by performing higher repetitions with lower weights, or by decreasing the frequency of your workouts.

If I stopped lifting weights, will my muscle turned to fat?

This is one of the more popular myths about strength training and bodybuilding. The flat answer to this question is no. Fat and muscle are too completely different tissues. It is impossible to change the composition of one and turn it into the other. What people sometimes confuse for muscle converting to fat is that when you cease to engage in strength training, your muscles will decrease in size, and become weaker. This is typically the result of ceasing your workouts, and returning to a more sedentary lifestyle. Needless to say, such a reversal in your activity level will typically increase your fat composition at the same time. Therefore, it can often appear that muscle has turned to fat when actuality there are too completely separate processes taking place, namely atrophy of existing muscle, and an increase in body fat competition due to an activity.

I have heard I should lose weight before I start lifting weights. Is that a good idea?

Actually, if you're interested in losing weight strength training is one of the best ways to begin to accomplish the task. The reason is that muscle tissue burns more energy even at rest. So, the more muscle you have, the more quickly you'll burn fat, and therefore the more quickly you'll accomplish your goal. Having more muscle will also allow you to increase the intensity of your workout routine, ultimately resulting in your achieving your objectives quicker. This will aid you not only in your strength training routine, but in whatever aerobic activity you choose to add to your routine.

Strength training is fine for younger people, but I feel like I'm too old to lift weights.

Strength training is important for people of all ages. Obviously, the amount of weight you can lift as you get older may be less than what you were capable of lifting in your youth, but your fitness depends on physical activity, including strength training. Strength training has been shown to increase bone density, improve balance, prevent injuries, and otherwise permit a higher quality of life, even in older people. Don't count yourself out of a good strength training routine, simply because you are older.

Is it true that women should not engage in strength training during pregnancy?

In most circles, quite the opposite is believed to be true. A properly formulated fitness routine during pregnancy is not only safe, but desirable as well. Women performing a fitness routine including strength training during pregnancy have typically experienced fewer complications, and typically have shorter labor times. Of course, there may be specific precautions to take during this very unique time in a woman's life, but those issues can be addressed by consulting your medical care provider before beginning any fitness routine. In fact, this is good advice for anyone engaging in any type of fitness routine.

Designing a strength training routine

As we have previously stated, your determination to embark on a fitness routine with any level of regularity should involve a fitness plan. That plan, along with the routine you will follow, is best developed using the assistance of an expert. Most health clubs have qualified staff members, including personal trainers, who can assist you to assess your fitness level, develop a plan for accomplish your goals, and create a strength training routine that will fit your needs. Be sure to take advantage of this expertise so that you minimize the potential for disappointment, either through injuring yourself, or simply not accomplishing your goals.

Further reference materials

While it helps to consult an expert to assist you with formulating a workout plan and strength training routine, it also helps for you to educate yourself as much as possible on the state-of-the-art, and legacy knowledge on the topic. Please feel free to refer to any of the following resources for additional information on strength training, and become an educated, fitness minded individual: