• Ryan

Strength Training For Beginners

I believe that strength training at some point should be part of everyone’s training.

Regardless of gender and regardless of your goals, there are very few fitness methods that couldn’t benefit from throwing in a bit of strength training now and again.

Some of the benefits of strength training are:

  • Strengths the muscle fibres, tendons and ligaments

  • Increase bone density

  • Burns a lot of calories

  • Helps develop good body mechanics

  • Can help chronic disease management

As you can see by looking at this list, whether you’re focusing on cardio or building muscle or just want to be fit and healthy, strength training should definitely be in your training regime at some point.

So those are some of the benefits of strength training. But what are some of the goals you should have when strength training. Apart from getting stronger of course.

  • Make strength training a habit

  • Have good muscle awareness and good understanding of body mechanics

  • Have a good understanding of correct movement patterns

  • Improve work capacity to be able to train and recover properly

So there’s no set in stone plan. Especially when you’re starting. If you stick to these principles you’re on the right track.

Though there still does need to be some sort of structure and plan.

1) How often to train

Typically speaking, 2-4 times a week is what you should aim for. Now doesn’t take individuality into account so people will get different results from doing certain amounts.

But the reason for this amount of training is to have a good understanding of the movements. As I talked about in my last blog, these lifts are skills. The better understanding of the lifts you have the better and faster you will progress.

If you don’t have the skill of the lift mastered, you are throwing away potential strength gains simply because of technique.

Also, repair and growth needs to be taken into consideration.

Muscle protein synthesis stays elevated in new lifters for 36-48 hours.