Strength Training is simply a description of working out using one or various types of training (s) to increase one’s strength over a period of time.
Placing resistance or overloading one’s muscles to do a certain exercise can help increase strength using body weight exercises, push and pull movements, hinging movements and/or plyometric (ballistic) training.
Strength training can be performed with a single form of training or combined to create a total body program.
The best strength training program for athletes and even those who want to lose weight is the combination of training methods created with a short and long-term goal.
Hence, a good strength training program uses a combination of all these training methods:
weighted exercises (squats, lunges), body weight exercises (i.e. push ups, pull ups, dips), plyometrics (i.e. long jump, vertical jumps) , HIIT training (i.e. boxing, sprints), One-Rep training (i.e deadlifts, bench) and slow twitch training (i.e. longer distance running or walking).
HOW MANY DAYS SHOULD WOMEN YOU DO STRENGTH TRAINING?
An expert strength training program is based upon a clients fitness level, short-term and long-term goal, past and present medical history and lifestyle, just to name a few. For the average person trying to increase strength, two to four days per week is sufficient. Four days being optimal for most trying to increase strength.
WHAT EXERCISES ARE BEST FOR STRENGTH TRAINING?
Again, there is no single answer to this question as it depends on the client. However, there are certain exercises that for most people trying to increase strength will help.
- Body Weight Strength Exercises: push ups, pull ups, air squats, hand stands, high plank, rings.
- Weighted Exercises: Squats, Lunges, Shoulder Press, Straight Bar Curls, Close Grip Press.
- Power Lifts: Dead lifts, Olympic Lifts, Bench Press, Squat.
- Plyometric Training: Jump variations
IS STRENGTH TRAINING GOOD FOR WEIGHT LOSS?
Yes. Strength training doesn’t only increase strength. Strength training program that is designed correctly can add muscle mass which increases a persons lean body mass. Lean body mass increases one’s ability to burn more calories. Hence, the burning more calories than you take in on a daily basis will help with weight loss and maintaining a health weight.
WHAT IS A GOOD EXAMPLE OF AN AT HOME STRENGTH WORKOUT?
Below is a good 20 MINUTE HOME WORKOUT FOR STRENGTH BUILDING.
This Strength Training Workout For Women represents a comprehensive total body workout that can increase ones strength using pull exercises (renegade row), power exercises (single db clean), body weight exercises (squats, push ups), HIIT training (jumps) and even core exercises (bench kick outs).
Try this 20 Minute at home strength training workout video and let us know how it went.
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