In the world of health and fitness, strength training is the cornerstone and essential for everyone, regardless of age or fitness level. Despite its far-reaching benefits, it can get overshadowed by cardiovascular endurance or flexibility training. The truth is, strength training is the unsung hero of fitness, offering a plethora of benefits that extend far beyond muscle building. Let’s look a little deeper into the importance of strength training and provide practical advice on how to get started if the thought of lifting weights seems intimidating.
Strength Training Benefits
Enhanced Bone and Muscular Health
Muscle mass is crucial for our metabolism and wellness, especially as we age. Strength training helps maintain muscle mass, build more muscle mass, and protects your bones by building bone health. As you age, you can lose as much as 4-6 pounds of muscle per decade, which may result in injury, disability, or an inability to recover quickly from minor incidents. Maintaining and building muscle as you age helps ensure you will have the strength to pursue everyday activities without pain or risk of injury.
Additionally, stressing your bones and muscles can increase bone density and reduce the risk of osteoporosis. Bone density is vital as it can help prevent fractures and other injuries that may lead to further disability and illness.
Boosted Metabolic Rate
Muscle tissue burns more calories at rest compared to fat tissue. Increasing muscle mass through strength training can elevate your resting metabolic rate, aiding in weight management and fat loss. Even if doing hours of cardio seems like it burns more fat, the truth is, using those hours toward strength training will yield longer-lasting results when it comes to fat-burning and weight maintenance.
Improved Functional Strength and Balance
Regular strength training enhances your ability to perform everyday tasks by improving your functional strength and balance. This can lead to a reduced risk of falls and injuries, particularly important as we age.
Enhanced Mental Health
Strength training is not just a physical challenge; it’s a mental one as well. It has been shown to improve mental health by reducing symptoms of anxiety and depression and improving cognitive function. Strength training can build confidence in and out of the gym which can help if you wish to build your mental toolkit with resources to feel physically and emotionally strong.
How to Get Started with Strength Training
Now that you’ve been convinced that you should start strength training, here are some tips to get started. While this can seem daunting at first, it can be a rewarding and enjoyable part of your lifestyle with the right approach.
Set Clear Goals
Identify what you want to achieve with strength training. Whether it’s building muscle, losing fat, enhancing athletic performance, or improving overall health, setting clear goals will help you tailor your training program and keep you motivated.
Learn the Basics and Hire a Professional
Before diving into any workout routine, familiarize yourself with the basic movements. Focus on compound exercises like squats, deadlifts, bench presses, and rows. These exercises work multiple muscle groups simultaneously, offering more bang for your buck. A Personal Trainer can help design a program based on your goals, assess your movement patterns, and show you how to use equipment. They can also help you build confidence to move around in the weight room and understand how to get the maximum benefit from your time.
Start Slow and Gradually Increase the Intensity
If you’re new to strength training, start with lighter weights or even just bodyweight exercises. It’s crucial to master the form of each exercise to prevent injury and ensure maximum efficacy. It will also be tempting to go all in to try to “feel the burn” but you may regret that later when it comes to walking up and down stairs. As you progress in your program, start to add more weight, or sets or reps slowly to allow for your body time to adapt. Rev32 has incorporated this mindset into the formula of its signature 8-week Rev32 All-In program and its Monthly Group Training Subscription. Participating in small group training sessions like those offered by Rev32 provides an excellent opportunity to familiarize oneself with strength training techniques and establish a regular exercise regimen.
Establish a Consistent Routine
Establishing a consistent routine in strength training is key to achieving long-term success and maintaining a healthy lifestyle. Whether you’re a novice or a seasoned gym-goer, having a regular schedule ensures that you stay accountable and make progress toward your fitness goals. Group Fitness Classes, such as BODYPUMP, Strong, Limitless, and Forge Circuit offer a unique opportunity to not only follow a structured workout plan but also to experience the camaraderie and motivation that comes from exercising alongside like-minded individuals. The supportive environment of group classes fosters a sense of community, making it easier to stay motivated and committed to your fitness journey. Additionally, the guidance of qualified instructors ensures that you perform exercises safely and effectively, maximizing your results while minimizing the risk of injury. By incorporating group fitness classes into your routine, you’ll not only enhance your physical strength but also build connections and friendships that can last a lifetime.
Listen to Your Body
Rest and recovery are just as important as the workouts themselves. Listen to your body and give it time to recover to prevent overtraining and injuries. Remember, just because you are not feeling super sore after a workout does not mean it is not working. Strength training should leave you feeling a little tired, but not so sore you can’t do anything for days after. Make sure to check out our Group Fitness Class Schedule for classes that can aid with recovery such as Restore & Release, Slow Vinyasa, and Yin Yoga.
Strength training is a fundamental component of a well-rounded fitness program, offering myriad benefits for your physical and mental health. By starting slow, focusing on form, and progressively challenging yourself, you can safely and effectively incorporate strength training into your fitness regimen. Remember, the journey to strength is not a sprint but a marathon. Patience, persistence, and consistency are your best allies on this path to a stronger, healthier you. Embrace the journey, and celebrate your progress, no matter how small it may seem. Your body and mind will thank you for it.
Our Certified Personal Trainers can help you meet your strength training needs. We have trainers that specialize in a variety of areas of fitness such as training for aging, muscle building, maintaining fitness for athletic pursuits, and performance enhancement. For further information on Personal Training, Rev32, or finding the ideal Group Fitness Classes for your needs, contact Wellness Director Jaimi Owens, who can assist you in getting started.
