Strength training and weight training for beginners can be somewhat confusing, but this is not needed at all. In fact, it's a relatively simple way of exercising that uses resistance training in the form of free weights (dumbbells), fixed weights (barbells) and machine weights. But you're not alone if you're feeling overwhelmed when trying this way of working out.
The strength training and weight training sections of the gym can be daunting, and the same goes if you're finally dusting off that bit of home gym equipment knocking around the shed and you have no idea how to use it.
What is strength training?
Strength training, like resistance training, uses opposing force to build strength across your body and increase your muscle mass.
Strength training is a method of training that helps you increase your muscular strength and build muscle mass and can use many different types of training. The goal of strength training is to provide a stimulus to the body that requires an adaption response.
For example, resistance training and weight training all fall under the same umbrella of strength training, although so-called traditional strength training typically relies on isolating muscles one at a time to take them to fatigue.
Strength training for beginners, however, focuses on compound exercises. These are movements that recruit multiple muscle groups until you've built enough strength to isolate muscles and work them to their limit.
Functional training, meanwhile, is a form of strength training that focuses on 'functional exercises' that could help you function better in daily life. For example, squats might help you to lift heavy shopping bags. Strength training can get a lot more complex, while functional training is more about the fundamentals.
Why weight training also for women?
Weight training (a.k.a. strength training) for women can be hugely beneficial. We all need to be strong to take on everyday tasks - carrying in the shopping from the car, running for the bus or picking up the kids.
The trouble is from our late twenties onwards we naturally start to lose muscle mass. In fact, studies show that after the age of 30, you may lose 3-8% of muscle mass per decade. To mitigate that, it's worth starting strength training as soon as you're able to build and maintain that much-needed muscle mass. (Herein, the case for strength training for women.) If, however, your early twenties are a far-distant memory, don't fret. There are great rewards to be reaped no matter when you start.
Most weight training exercises I combine are... and mostly I use barbells, sometimes dumbbells, then I do 8 exercises, 3 rounds, 8 reps each round, or 12-10-8-6 reps each round, depending on how I feel.
1 Lunges
2 Deadlift
3 Bend over row
4 RMN deadlift
5 Hang clean to squat
6 Overhead press
7 Squats
8 Triceps extensions
9 Calf raises
10 Biceps curls
11 Upright curls
Here a nice workout example to work with barbells from Women's Health Mag NL
This is making me stronger and also helps to improve my running!
Will strength training make you 'bulk up'?
Short answer: no. This is for a number of reasons, the most important of which is that women tend to naturally have less muscle mass than men due to lower testosterone levels. So, you're not going to wield a dumbbell and make the type of strength gains seen on bodybuilders and professional weightlifters.
It takes time, dedication and effort to put on muscle mass like that through strength training. In reality, you'll sculpt lean muscle and burn more energy throughout the day - a result of muscle tissue burning more calories at rest than fat.
Plus, lifting weights can give your testosterone a natural boost, something that's been linked with muscle gain, more energy and sexual desire. No-brainer.
1 Strength training benefits
2 Lowers cholesterol
3 Improves stress
4 Increases muscle mass
5 Improves body composition (the ratio of body fat to muscle you have)
6 Improves posture
7 Decreased risk of injury
8 Increases bone density
9 Improves sleep
Strength training doesn't just help you get strong and feel sturdy (something that's important as we reach our later years). It's also good for heart health, can lower cholesterol, help with posture and keep your metabolism ticking over as muscle tissue is more metabolically active than fatty tissue. This means your body will burn more energy at rest the more muscle tissue you have. Although strength training can get your heart pumping when you're new to it or when you start lifting heavy, you'll find the rest periods between sets and the focus required can actually help you to be more mindful and feel less stressed.
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