Strength training is often associated with bulky muscles and expensive gym memberships. However, the truth is that EVERYONE can benefit from incorporating strength training into their routine, regardless of age, fitness level, or access to equipment. It is a fantastic way to build strength, improve balance, and boost overall health.
So what exactly is strength training?
In a nutshell, strength training is a type of exercise that involves working your muscles against resistance. This resistance can come from weights, resistance bands, or even your own body weight. When you lift weights or perform exercises like push-ups or squats, you're challenging your muscles to work harder, which leads to increased strength and muscle mass.
How that happens is a little more complex - Strength training stimulates muscle growth through a process known as hypertrophy. During resistance exercise, muscle fibres are subjected to mechanical stress, leading to microscopic tears in the muscle tissue. In response to this damage, the body initiates a repair and rebuilding process. Satellite cells, located near muscle fibres, are activated and fuse with damaged muscle fibres to form new muscle tissue. Additionally, the existing muscle fibres increase in size through protein synthesis, resulting in an overall increase in muscle mass.
Why is Strength Training Important?
As we age, our muscle mass naturally declines. This process, known as sarcopenia, can lead to a decrease in strength, balance, and mobility. Strength training is crucial for combating this age-related muscle loss. Regular strength training can help maintain and even increase muscle mass, leading to improved physical function and a higher quality of life. Plus strength training is functional training meaning it mimics movements performed in everyday life, such as lifting groceries, climbing the stairs and getting up and down out of a chair. These are all important tasks which we are required to perform daily and the more we ‘train’ to maintain strength, the better for our health, wellness and ability to move in later life.
Beyond muscle mass, strength training also offers numerous other benefits:
Bone health: Weight-bearing exercises like strength training help to increase bone density, reducing the risk or slowing the onset of osteoporosis.
Metabolism boost: Muscle tissue burns more calories than fat, so building muscle can help increase your metabolism.
Improved balance and stability: Stronger muscles contribute to better balance and coordination, reducing the risk of falls.
Enhanced mood: Exercise releases endorphins, which can help improve mood and reduce stress.
Improved quality of life: Enhances one's ability to perform daily tasks with greater ease.
Chronic condition management: Reduces symptoms of arthritis, back pain, obesity, heart disease, depression, and diabetes.
Sharper thinking: Strength training has even been linked to improved cognitive function.
Aside from being able to engage in strength training anywhere without having to take out a pricey gym membership, another benefit of strength training is that you don’t have to do very much of it to see some of the outstanding benefits. A study found that just 30-60 minutes of strength training per week can lower the risk of death from many causes including cancer, and heart disease by 10-20%.
Strength Training is for everybody
As I mentioned earlier many people equate strength training with bulky young men in dimly lit gyms but in reality, everyone can (and should!) be doing some sort of strength training. The benefits of strength training for older adults cannot be overstated, a recent paper concluded that “Older adults who strength train at least twice a week are 46% less likely to die prematurely compared to those who don't.” It also doesn’t have to take up too much of your time, according to the British Health Journal, you only need to be doing strength training for 30-60 minutes per week to reap the benefits.
Effective Bodyweight Exercises
You don't need fancy equipment or a gym membership to build strength. Here are some effective bodyweight exercises you can do at home:
Squats: Targets your legs, glutes, and core. Stand with feet shoulder-width apart, toes parallel or slightly turned out. Lower your body as if sitting back into a chair, keeping your back in neutral and knees aligned with your second or third toe. Body weight should go backwards and not over the toes.
Lunges: Targets your legs, glutes, and core. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Push off with your front foot to return to the starting position.
Push-ups: Targets your chest, shoulders, triceps, and core. Start in a plank position with your hands shoulder-width apart, either on your toes or on your knees. Lower your body by bending the elbows as low as you are able to maintain proper form, then push back up to the starting position by straightening the elbows again. Ensure that the back doesn’t dip or ‘sag’ during the movement.
Tricep Dips: Targets your triceps and shoulders. Find a stable surface like a chair or bench. Place your hands on the edge, fingers facing forward. Lower your body by bending your elbows, as low as you are able to maintain the correct form, then push back up. Make sure to use your arms and not accidentally dip the body up and down. Keep shoulders back and down.
Squat to Shoulder Press: Targets your legs, glutes, core, shoulders, and triceps. Standing with weights in your hands. Lower down into a squat position with the weights against the front of your shoulders. Stand up explosively, driving your arms up to press weights overhead.
Glute Bridge: Targets your glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
Creating a Strength Training Routine
To get started, aim for 2-3 strength training sessions per week. Begin with a few repetitions of each exercise or a lighter load and gradually increase as you get stronger. Remember, consistency is key. Even short, regular workouts can make a significant difference in your strength and overall well-being.
While self-led home workouts offer convenience, guided online classes provide additional advantages. Experienced instructors can offer real-time feedback on your form, ensuring you’re performing exercises correctly to maximize benefits and minimize injury risk. The communal aspect of live online classes can also boost motivation and accountability.
By incorporating strength training into your lifestyle, you can improve your overall health, boost your confidence, and enjoy a better quality of life.
Disclaimer:
Before starting any new exercise program, it's essential to consult with a healthcare professional. If you have any injuries or health conditions such as osteoporosis, please seek medical clearance before beginning a workout routine. Not every exercise or workout plan is suitable for everyone. Listen to your body and modify exercises as needed.
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