An Introduction to Strength training

[Disclaimer:  Consult your doctor before starting any new exercise.]

Strength training is defined as the use of resistance to induce muscular contraction to build endurance and strength.

A good strength training plan requires three steps:

1.       Fitness objectives

2.       Choosing the exercises

3.       Monitoring your progress

Fitness objective

Fitness objective will be typically based on increasing endurance or increasing strength, which is dictated by the sports or activities you are involved in. 

For example, if you are a long-distance runner, your fitness objective will be to increase endurance. Conversely, if you are a body-builder your fitness objective will be to increase strength.

Endurance is defined by your ability to perform muscular action for a prolonged period of time.

Strength is defined by your ability to perform muscular action against force.

Once you have decided on your fitness objective, the next step is choosing the right exercises.

Choosing the exercises

The exercises you choose should aim at a full body workout with a focus on specific areas. For example, I run and therefore try to focus on exercises for my lower body that build endurance.

You could also want to focus on a part of your body purely for aesthetics. For example, a lot of men focus on their upper body because they want a physique that looks visibly muscular. 

So what does a strength training exercise look like? Let’s use the example of a bicep curl using a dumbbell as resistance. The weight of the dumbbell would depend on your fitness level, start with a weight that lets you ensure good form i.e. performing the exercise correctly.

 

If you are aiming for endurance, do 20 - 25 repetitions twice or in 2 sets.

If you are aiming for strength, do 8 -12 repetitions thrice or in 3 sets.

An exercise focused on endurance will involve more repetitions done in fewer sets and lighter weights versus an exercise focused on strength will involve fewer repetitions done in more sets and heavier weights.

Monitoring your progress

Once you have a plan in place, ensure you monitor your progress as follows:

Always keep good form otherwise all that time exercising is useless – consult a personal trainer if you are not sure.

Challenge the muscle by periodically increasing the weight as you become stronger.

Listen to your body – you know best how your body feels when you feel good. If you are exercising and feel something is wrong - stop, see your doctor or take a break.

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