Strength training, weight training, resistance training are all terms used for simply overloading the body’s muscular system to lift more weight than it is typically accustomed to.

This can be using your own bodyweight, a dumb-bell, barbell, sandbag, bag of cement or weekly groceries – the actual equipment used is not important, principally that the body is overloaded.

When the muscles are asked to move something they are not accustomed to on a daily basis, they are forced to grow bigger and stronger to cope with this new demand – a simple stimulus and response scenario.

What are the benefits of strength training?

It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

n arthritis

n diabetes

n osteoporosis

n obesity

n back pain

n depression

n heart disease

It can also help with:

n increased bone density

n increased metabolism to aid with weight control

n increased range of motion, flexibility and balance – reducing risk of falls and broken bones

n increased self-confidence and self-esteem

n improved sleep quality

Which exercises to focus on?

Exercises which use larger muscle groups and exercises which use many muscles at the same time will typically provide the greatest benefit. Although movements like walking, running and swimming will be very effective for improving your aerobic fitness, they will not be as effective at improving strength.

Exercises such as press ups, squats, lunges, shoulder presses, rows will utilise the larger muscle groups – if you are unsure of these exercises they can easily be found on the internet or through YouTube videos.

Aim to choose a weight which allows you to lift for 10-15 repetitions with correct technique where the movement becomes somewhat harder by the 15th repetition. Initially start with one set of each exercise and aim to increase this to 2-3 sets over time as you become more accustomed to it and the body adapts. You can also increase the weight used to allow for further strength increases.

If you are looking to start a fitness programme, it would be wise to check with your health professional prior to commencing to ensure ready to do so.

Joe Newbold

Personal Trainer at mypremcoach, Premier Fitness Training

Hemyock (Devon)