Strength training is a physical activity that focuses on improving muscle strength by using resistance. It uses the body's own weight, as well as free weights, exercise machines, elastic bands, or gravity. The exercises are generally either compound or isolation movements.
If you are not sure where to start, this article will provide you with some guidance on how to find the best type of strength training workout for you. We will also discuss some of the benefits of strength training so that you can see why it is so important in the first place.
The 10 Commandments of Strength Training
The 10 Commandments of Strength Training are a list of maxims to live by for those who are interested in developing their strength.
1. Train with intensity
2. Train with purpose
3. Don't make excuses
4. Eat right and stay hydrated
5. Track your progress
6. Work hard and smart
7. Challenge yourself
8. Stay humble
9. Be patient and persistent
10. Have fun
Setting Goals for Strength Training
The first thing to remember is that strength training is not about how much weight you lift. It's about how efficiently you lift the weight.
Some people are able to lift more weight than others, but it does not mean they are stronger. The most important thing is to be able to use your muscles in a controlled manner. If you can't do this, you're not lifting correctly and will not make any progress.
Importance of lifting weights correctly
Lifting weights incorrectly can cause pain and injury. With the right form, however, you can avoid these issues and enjoy the benefits of weightlifting.
You will reap the strength rewards and muscle gains from lifting weights in a controlled manner, remember controlled technique trumps all in the weight lifting world, if you feel your technique is slacking you need to drop the weight to maintain the correct control.
It's important to set goals for yourself so that you know what you are working towards at every session. Setting goals will help motivate and push through the hard times when it feels like there's no hope left of reaching them.
Strength training protects bone health
Around age 30, muscle mass starts to decrease at a rate of around 3 to 5% each decade thanks primarily to the age-related condition known as sarcopenia.
A study published in the Journal of Bone and Mineral Research has shown that just 30 minutes twice a week of high intensity resistance and impact training can improve function in people with stroke and postmenopausal women with low bone mass who were given a monthly injection of the hormone, teriparatide, for two years experienced no negative effects.
In addition, the HHS physical activity guidelines would would say that as we age, it's important to maintain or increase as much muscle mass as possible. Activities such as strength-training help to preserve & protect our muscles and joints.
Strength training is a great way to improve your health. It helps you to develop lean muscle mass, which in turn increases your metabolism and helps you lose weight. Strength training has been shown to be effective for people with diabetes, heart disease, arthritis, osteoporosis, depression and anxiety.
Strength training can be done at home or in the gym. You can also combine strength training with aerobic exercises like running or cycling for an even healthier lifestyle.