What is Strength Training?

Strength training is a type of exercise that involves using your muscles to resist an external force, such as weights, resistance bands, or your own body weight. Strength training can improve your strength, endurance, bone density, metabolism, and overall health.

Strength training can be done in different ways, such as:

- Isometric resistance: This involves holding a static position, such as a plank or a wall sit, where your muscles contract without changing length.

- Isotonic resistance: This involves moving your muscles through a range of motion, such as squats or push-ups, where your muscles shorten and lengthen.

- Concentric contraction: This is the part of isotonic resistance where your muscle shortens, such as curling a weight toward your chest.

- Eccentric contraction: This is the part of isotonic resistance where your muscle lengthens, such as lowering a weight from your chest.

Strength training can be done with various tools, such as:

- Body weight: You can use your own body weight to perform exercises like lunges, dips, or pull-ups.

- Free weights: You can use dumbbells, barbells, kettlebells, or medicine balls to add resistance to your exercises.

- Resistance bands: You can use elastic bands to create tension in your muscles. Resistance bands are portable and versatile.

- Weight machines: You can use machines that have cables, pulleys, or levers to target specific muscle groups. Weight machines are usually found in gyms or fitness centers.

- Cable suspension training: You can use straps that are attached to a fixed point to suspend part of your body while doing exercises like rows or planks. Cable suspension training can challenge your balance and core stability.

Strength training has many benefits for your physical and mental health, such as:

- Developing strong bones: By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.

- Managing your weight: Strength training can help you manage or lose weight by increasing your muscle mass and metabolism. Muscle burns more calories than fat, even at rest.

- Enhancing your quality of life: Strength training can enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury and improve your balance and coordination.

- Managing chronic conditions: Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression, and diabetes.

- Sharpening your thinking skills: Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

Strength training should be done at least twice a week for general health, according to the U.S. Department of Health and Human Services’ physical activity guidelines. You should also do at least 150 minutes of moderate-intensity aerobic exercise per week for cardiovascular health. You should consult with your doctor before starting a strength training program if you have any medical conditions or injuries.

Strength training is an important part of an overall fitness program that can help you get stronger, leaner, healthier, and happier.