The Importance of Strength Training

Strength training offers a multitude of benefits that extend well beyond just building muscle. From enhancing physical health to boosting mental well-being, incorporating regular strength training into your fitness routine can be transformative. Here are some of the key reasons why strength training is essential for everyone, regardless of age.

1. Improves Muscle Mass and Strength

As we age, maintaining muscle mass becomes essential for daily function and mobility. Strength training helps counteract muscle loss, keeping muscles strong and resilient. This type of training supports a range of movements and activities, allowing for a more active lifestyle and preventing injuries related to weakness.

2. Boosts Metabolism and Aids in Weight Management

Muscles burn more calories than fat, even at rest. Strength training helps increase muscle mass, which can enhance metabolic rate. This boost in metabolism means that your body is more efficient at burning calories, aiding in weight management and reducing body fat percentage.

3. Strengthens Bones and Joints

Strength training not only benefits muscles but also has a positive impact on bone density. Weight-bearing exercises are effective for strengthening bones and reducing the risk of osteoporosis. Additionally, stronger muscles and joints offer better stability, reducing the likelihood of falls and other injuries.

4. Enhances Mental Health and Reduces Stress

Physical activity, including strength training, is a proven way to boost mood and decrease symptoms of anxiety and depression. Strength training has been shown to enhance self-esteem, reduce stress levels, and promote better sleep. These mental health benefits can improve overall well-being and quality of life.

5. Improves Cardiovascular Health

Regular strength training can contribute to heart health. It helps to lower blood pressure, improve cholesterol levels, and reduce the risk of cardiovascular disease. Incorporating strength training into your fitness regimen can provide cardiovascular benefits alongside aerobic exercise.

6. Increases Endurance and Overall Athletic Performance

Strength training improves muscular endurance and can lead to better performance in various physical activities, from everyday tasks to sports. Whether you're a beginner or an experienced athlete, strength training can enhance your athletic capabilities by improving speed, power, and agility.

Getting Started with Strength Training

For those new to strength training, it’s important to start with exercises that are manageable and build up gradually. Bodyweight exercises, such as squats, lunges, and push-ups, are great for beginners. As strength and confidence increase, adding resistance with weights, resistance bands, or machines can help to intensify the workout. Here are some ways to incorporate weights and perform strength-focused exercises:

1. Squats

Equipment used: Squat rack, barbell, and weight plates or dumbbells. 

How to:

• Start by setting up the barbell on the squat rack with either just the bar or with weight plates. 
• Dumbbells can be used as an alternative if the barbell is too heavy.
• Adjust the safety bars on either side of the rack at around knee height in order to catch the barbell if you did have a failed rep.
• Begin by standing slightly wider than hip-width apart.
• Tense your core and bend your knees into a squat position while keeping a flat back and knees apart.
• Push through your heels to bring yourself back up to your starting position.
• Repeat the exercise for 10 reps 3 sets at an appropriate weight.

2. Deadlifts

Equipment used: Squat rack, barbell, and weight plates or dumbbells.

How to:

• Start by setting up the barbell on the squat rack with either just the bar or with weight plates.
• Dumbbells can be used as an alternative to the barbell.
• Adjust the safety catchers  on either side of the rack to around shin-height to hold the bar before you start.
• Begin by grabbing the barbell and taking a few steps away from the rack.
• Tense your core and hinge at the hips as you lower the barbell to the ground, keeping it close to your shins.
• Push through your heels to straighten back up to the starting position.
• Repeat the exercise for 3 sets of 10 reps at an appropriate weight.

3. Bench Press

Equipment used: Weight bench, squat rack, barbell, and weight plates OR weight bench and dumbbells.

How to:

• Place a flat bench in-between the half rack and the barbell up on the safety catchers (either loaded or without any weights). Dumbbells can also be used if the barbell is too heavy.
• Lay down on the bench and bring your arms up slightly wider than shoulder width apart. Keep your eyes in line with the bar.
• Bring your shoulder blades back into the bench, take a deep breath in, tense your core and push up with your arms.
• Lower the barbell so your elbows are at a 45-90 degree angle before pushing back up.
• Perform 3 sets of 10 reps at an appropriate weight.

4. Lat pull downs

Equipment used: Pin loaded machine (110kg Lat Pull down/Low Row machine). 

How to: 

• Select the weight by adjusting the pins on the machine. Change the seat height to suit you.
• Grab both ends of the bar with your arms slightly wider than shoulder-width apart and sit down with your knees snug under the pads.
• Pull the bar down while squeezing your back muscles until the bar reaches just below your chin. Make sure your feet stay completely flat on the ground during the entire movement.
• Extend the elbows and return to the starting position.
• Complete 3 sets of 8 reps at an appropriate weight.

5. Vertical Rows

Equipment used: Pin loaded machine (Platinum Vertical Row machine).

How to:

• Select the weight by adjusting the pins on the machine. Change the seat height to suit you.
• Grab both ends of the bar with a hammer grip and ensure your feet stay flat on the ground
• Pull the bar in towards your chest while squeezing your back and lat muscles.
• Extend the elbows to return to the starting position.
• Complete 3 sets of 8 reps at an appropriate weight.

6. Bicep Curls

Equipment used: Dumbbells.

How to:

• Select 2 dumbbells of an appropriate weight to hold in each hand.
• Stand with your feet hip-width apart and engage your core with your arms relaxed by your sides.
• Start to lift the weights up towards your shoulders by bending at the elbow and keeping them tucked next to your ribs.
• Extend your elbows to lower the weight and return to the starting position.
• Repeat 3 sets of 8 reps at an appropriate weight.

Strength training is an invaluable part of a balanced fitness routine, benefiting physical and mental health. With the right approach, strength training can help you achieve your fitness goals and lead to a more active, healthier life. Feel free to contact us if you have any questions or are after equipment recommendations to purchase for your gym!