What is strength training?
Strength training, or resistance training, is based on exercises using the body’s own weight (e.g. TRX bands) or external weights. This can be applied in the form of free weights (kettlebells, dumbbells, barbells, medicine ball), using machines in the gym for isolated movement (overhead crane, atlas, biceps thigh machine, etc.) or using resistance bands, the so-called miniband. The multitude of sports equipment allows for a variety of exercises in the gym, adapting them to individual needs and training levels.
Strength training is a type of physical effort of anaerobic character. It consists of a number of exercises (e.g. 4-6) performed in series (3-5). There is a rest break between exercise series as well as between exercise changes. The training goal determines the choice of exercises, the length of work (number of repetitions and pace), the intensity (number of repetitions and weight) and the rest time between series.
When training strength, a small number of repetitions (1-5) are performed in a series at a very demanding weight, the rest is long (2-5 minutes), for full rest. When training muscular endurance, the range of repetitions is much higher (10-20), the weight is lower and so is the rest time – so-called interval training with weights.
What is the purpose and benefits of strength training?
Strength training is always based on weight work, but the aim of regular sessions can vary. As a rule, beginners or regular gym-goers train for muscle mass, the amount of which should gradually increase as a result of constant stimulation of muscle growth (so-called hypertrophy). When training to increase lean body mass, elements that have an equally important impact are a properly composed diet with an increased supply of energy and protein, and regeneration measures – sleep, hydration, massage and stretching. An undoubted advantage of strength training is that older people can exercise. Seniors by performing strength training, they can counteract the physiological processes of losing muscle mass, of which we lose about 1 percent each year after puberty. Because resistance training increases bone mineral density, getting the right weight, getting enough calcium, vitamin D, vitamin K, and magnesium in your diet reduces the risk of senile osteoporosis. Resistance training performed by slimming people allows you to maintain muscle tissue, the content of which decreases during weight reduction (which is natural).
Benefits of strength training?
Weight training is a type of sport that brings a lot of benefits. Incorporating strength training into your training plan has a huge impact on improving your quality of life. The main benefits you should know about are:
- slimming and strengthening the figure;
- more strength – this is an aspect that, contrary to appearances, is useful in everyday life, ordinary activities will become much easier;
- better mood, greater resistance to stress;
- stronger bones – exercises with weight increase bone density, which in turn translates into their lower susceptibility to fractures and injuries;
- lower risk of injury – strong muscles, dense bones and awareness of your own body make the risk of injury much lower;
- better body posture – strong back muscles, open chest
The Importance of Weightlifting in Your Fitness Routine
Weightlifting is an essential part of any fitness routine. Whether you are looking to build muscle, increase strength, or simply tone your body, weightlifting is an effective way to achieve your goals. But how much weight training should you do? Is 20 minutes enough? Let’s explore this topic further.
The Benefits of Weightlifting
Before diving into whether 20 minutes of weight training is enough, let’s first discuss the benefits of weightlifting. Weightlifting is excellent for building muscle, increasing strength, and improving bone density. It also helps to boost your metabolism, which aids in weight loss. Additionally, weightlifting can improve your posture, reduce the risk of injury, and enhance your overall quality of life.
How Much Weight Training is Enough?
The amount of weight training you need to do largely depends on your fitness goals. If you are looking to maintain your current level of fitness, 20 minutes of weight training per day may be sufficient. However, if you are looking to build muscle or increase strength, you will need to do more.
Factors That Affect How Much Weight Training You Need to Do
Several factors can affect how much weight training you need to do, including age, fitness level, and the type of exercises you are doing. For example, a younger person may need to do more weightlifting than an older person to achieve the same results. Similarly, someone who is already in good shape may need to do less weightlifting than someone who is just starting.
The Importance of Technique
Regardless of how much weight training you do, it’s essential to focus on proper technique. Using proper form will help to prevent injury and ensure that you are targeting the right muscles. If you are not sure how to perform a particular exercise correctly, consider hiring a personal trainer to help you.
Sample Weightlifting Routine
If you are new to weightlifting, starting with a simple routine can be beneficial. Here’s an example of a basic weightlifting routine you could do in 20 minutes:
| Exercise | Reps | Sets |
|---|---|---|
| Squats | 12-15 | 3 |
| Bench Press | 12-15 | 3 |
| Bent Over Rows | 12-15 | 3 |
| Overhead Press | 12-15 | 3 |
| Russian Twists | 20 | 3 |
The Bottom Line
In conclusion, weightlifting is an essential part of any fitness routine, and 20 minutes of weight training per day can be enough to maintain your current level of fitness. However, if you are looking to build muscle or increase strength, you will need to do more. Remember to focus on proper technique, and consider hiring a personal trainer if you need help getting started. With a little dedication and hard work, you can achieve your fitness goals!
