What is it?
To understand what strength exercise is, we first need to define what muscle strength is: strength is understood as the ability of the muscle when activated or the ability to exert tension against a resistance.
The term 'strength exercise', also known as 'resistance exercise', refers to exercises performed with the aim of gaining muscle mass and strength. It is an method of physical conditioning capable of improving the individual's ability to overcome a resistance. Within the realm of strength exercise, there are various disciplines that promote muscle strength gain, from weightlifting to HIIT training and pilates. Additionally, it can be performed with different means including, body weight, free weights, resistance bands, machines and pulleys.
Strength training should form a fundamental part of any fitness program, with the aim of improving or maintaining health and fitness. Precisely because of its versatility, strength exercise provides benefits that go far beyond aesthetics.
The importance for your health and wellbeing
Working on the capacity of strength is important for everyone, from high-performance athletes to developing adolescents and older adults. It has been demonstrated that strength training is effective in improving various important aspects of physical and mental health.
The benefits of strength training are numerous, and they impact various aspects of health:
1. YOUR MUSCULOSKELETAL HEALTH:
- Increase muscle strength
- Prevent musculoskeletal injuries
- Increase bone density
- Improve motor skill performance
- Enhance sports performance
2. YOUR METABOLIC HEALTH:
- Increase metabolic rate
- Reduce the risk of type 2 diabetes
- Reduce body fat
3. YOUR CARDIOVASCULAR HEALTH:
- Lower resting blood pressure
- Improve vascular condition
- Improve blood lipid profile
4. YOUR QUALITY OF LIFE AND MENTAL HEALTH:
- Improve mental health
- Enhance functional independence
- Generate psychosocial well-being
5. HEALTHY AGEING:
- Improve cognitive ability
- Reduce discomfort associated with osteoarthritis
- Reverse the loss of muscle mass associated with ageing (sarcopenia)
- Reduce the risk of falls
How to do it? Type of exercises, weekly guidelines and session length….
If you have never done strength training, there is no need to complicate things: with some simple guidelines and consistency, the benefits generally start to be noticed with 3 months of consistent training.
Regarding the frequency, it is recommended to work between 2-3 non-consecutive days per week, allowing at least one day of rest between sessions for muscle recovery.
Characteristics and guidelines within a strength session:
- Type of exercises: multi-joint or global – that work multiple joints and muscle groups at the same time.
- Number of exercises: between 8-10 exercises per session, covering the main muscle groups.
- Repetitions: between 8-12 repetitions
- Sets: between 2-4 sets
- Resistance: a weight or load that allows you to complete the indicated repetitions while maintaining good technique.
- Duration: between 20-40 minutes.
- Frequency: 2-3 non-consecutive days per week
- Technique: each repetition should be performed in a controlled manner, going through the full range of motion.
In summary, strength training is an accessible tool backed by scientific evidence to improve your musculoskeletal, metabolic, cardiovascular, and mental health, at any age and fitness level. Its versatility makes it easily adaptable to your preferences and ability. It’s about giving your body the stimulus it needs to stay strong, functional, and healthy in the long term. Starting with simple guidelines, maintaining consistency, and progressing gradually is the best investment you can make in your health. Like any exercise program, having a specialised professional helps to ensure safe and individualised technique and progression.
References:
- 10.1249/JSR.0b013e31825dabb8
- 10.5546/aap.2018.s82
- 10.1002/jcsm.13804
