What is a good strength training workout?
Strength training is a form of exercise where muscular strength, size, and endurance are increased by adding resistance against movement. This resistance can come in a variety of forms, from dumbbells to barbells to kettlebells, even sandbags and tyres.
A good strength training workout incorporates the 'big four' compound movements of the squat, bench press, deadlift, and shoulder press. It also incorporates a combination of barbells, dumbbells, and kettlebells. This is to get a rounded workout and work your muscles in different ways by putting them under different stresses. Finally, the best strength training workout is safe and incorporates both a thorough warm up and cool down in order to maximise efficiency and reduce the risk of injury.
What are the benefits of strength training?
Strength training has many benefits, from being healthier to looking better.
Being strong is useful.
Being strong is a great asset in daily life. You'll be able to lift your kids with ease as well as heavy shopping and moving furniture. You will have fewer limitations and face fewer obstacles on a daily basis. It's especially useful if you work a manual job which involves a lot of heavy lifting and functional movement.
Strength training increases bone density.
The older we get, the more fragile our bones become as well as becoming more likely to break and develop osteoporosis. Strength training increases bone density which will help you stay healthy as you grow older and prevent bone-related health issues. Having increased bone density is also good for your joints as will prevent excess stress being placed on your knees and ankles when you run and walk. Strength training even stimulates the manufacture of new bone.
Strength training increases your metabolism.
Lifting weights raises your metabolism and it stays at an elevated level long after you're finished. Experts estimate that your metabolism stays elevated for up to 39 hours after your workout! This is because lifting strains your body so much that it needs extra time to recover and you burn calories even when you're resting after the workout.
Strength training improves blood flow.
Resistance exercise (such as lifting weights) produces a different pattern of blood vessel responses to aerobic exercise, suggesting that it may have specific and important benefits for cardiovascular health. Research has shown that strength training improves blood flow and can lower your blood pressure.
Helps control blood sugar.
A study by The Journal of Strength and Conditioning Research tested the effects of resistance training in people with type 2 diabetes. The study found in subjects with type 2 diabetes, both the low and moderate intensity circuits reduced blood glucose concentrations. However, the low intensity circuit produced lower glucose levels with less metabolic stress. This finding is particularly relevant to overweight, often untrained individuals who are just beginning a diabetes management program. Even a single bout of low intensity resistance exercise offers clear benefits for blood sugar management. As the individual progresses, intensity can be increased.
Weight training can help lower your bad cholesterol. According to a 1987 study conducted by I.H. Ullrich and colleagues published in the "Southern Medical Journal," HDL and LDL cholesterol levels can benefit from weight training. This study took 25 men who weight trained for eight weeks, three times per week. The weight-training program showed a decrease in blood LDL levels.
Strength training increases serotonin, your happy hormone. A Harvard study once found that ten weeks of strength training reduced clinical depression symptoms more successfully than counselling. This is particularly important for women since they are more than twice as likely to experience depression and only one out of three actually seek care.Not feeling good? Then train. Not happy? Then train. Need an instant mental and mood boost? Then train!
Can I do strength training at home?
You don't have to just do heavy lifting at the gym to benefit from all these fantastic health improvements. Resistance training involves any kind of weight or resistance, and this can include household items. You could use this surprising household item to switch up your training.
You can get stronger by using dumbbells and kettlebells in your own home and cables and resistances bands. If you do want to lift heavier weights or benefit from the expertise and experience of a personal trainer, find a local gym and enquire about strength training programmes that they recommend.