Strength Training: Where Do I Start?
Starting is always painful when you don’t know where to start. I’m here to help! 😊
Nailing the Basics: Muscle Contractions
As you know, strength training also known as resistance training compels your muscles to contract and adapt to force.
To put in better perspective, I’m lending an anecdote from LIVESTRONG.COM and adding a bit more to it:
Picture a rope with many layers. As you pull it in opposition, you can see each layer tighten and tense from the force.
Your muscles are pretty much work in the same way. Muscles compromise of individual fibers. As you put force, these fibers stretch and contract. Unlike a rope that will likely snap, your muscles are elastic and will gradually adapt to that force.
In general, there are 2 kinds of contractions that most of your exercises will fall under:
Isometric resistance: doesn’t change your muscle length and ensures tension never exceeds the opposing force. This heavily focuses on holding positions. While, each individual muscle fiber shortens during the contraction; the muscle itself is stable; thus, strengthening your muscle. Examples include planks or yoga poses such as chair and tree poses.
Isotonic resistance: changes the length of your muscle through dynamic movement. The force exerted by the muscle contraction is greater than the external resistance. In other words, you isolate a particular muscle or muscle group to increase its strength through movement. Any moving action like walking or running is a form of isotopic exercise. There are also 2 types of isotonic contractions: concentric and eccentric. Concentric contraction shortens the muscles, as you fight against tension, forces a joint angle to decrease. Eccentric contraction lengthens your muscle as you move, and forces a joint angle to increase. A good exercise that illustrates the 2 is bicep curls. As you lift, your muscle shortens and as you lower.
Strength Training Programs
Now that you have some idea on muscle contractions, it’s time to explore some common strength training programs you can consider adding to your workout routine.
Before you dive in, there are 3 important thingd to consider:
Your overall health
Fitness goals
Equipment
Bodyweight
Your body is your equipment! Well, you use little to no equipment. And your other best buddy is “gravity.” So that means you can do it anywhere for free.
Bodyweight exercises uses your body weight as resistance against gravity to build lean muscle.
Bodyweight training is super effective when it comes to flexibility, balance, and coordination (3 of my pain points).
Here are just 2 exercises you can easily incorporate into your workout regimen and a great place to start. Take my word; it’s not as “easy” to perform as you think! 😊
Pushups
There are many variations of pushups, but what makes it a favorite when it comes to strength is it works everything ― chest, shoulders, triceps, and core.
Talk about tough. I’m still working on mastering knee pushups!
Bodyweight Squats
As much as it seems like it’s no big deal, it has huge benefits. Squats are a great foundation to work your way up to higher intensity workouts like running or jumping as it builds your lower-body strength.
Try the Runstatic’s Squat PRO app. When you get to completing 10 squats you feel tempted to push the bar further 25, don't. Unless you're truly fit, you'll pay the price next day.
Pace yourself and build up gradually as you get stronger, you'll be able to do more.
Resistance Bands
If you’re going to start adding equipment, resistance bands is a good way to go. It’s highly effective, inexpensive, portable; and most of all you can easily up your intensity by shortening the band's length.
Resistance bands provide muscle-building tension and can be added to your body weight regimen as you up the game.
Free Weights
Another good way to develop muscle strength is free weights. With the right form, you can reap the many benefits of strength training.
There are many types of free-weights from dumbbells, barbells, kettlebells and even medicine balls. Just pick your poison and pound away! 😊
Summing It Up
These are only a few strength training programs that can make you stronger and get you into better shape. It’s crucial to remember you need to maintain proper form to avoid injuries. Always listen to your body.
If you’re a beginner, I recommend working with a trainer who can help monitor and correct your form and technique. It’ll help you stay safe and get stronger.
Your turn: What's your favorite strength training move? Hashtag #SaltPepperandEverythingBetween when you share on your social networks!
This article is not a substitute for medical or professional physical training advice. Always check with your doctor or physician before starting a new fitness routine.
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