You’re not alone if the weights section at your gym gives you the fear or if you’re worried that strength training will bulk you up. So, we’ve put together this blog to help you understand what strength training involves and what the benefits are.
In essence, strength training (also called ‘weight training’ and ‘resistance training’) uses your own body weight or equipment to increase strength, build muscle mass and improve your overall health.
There are lots of different exercises you can include in a strength training workout – it’s essentially based on functional movements, such as lifting, pulling and pushing. Compound exercises, which use multiple muscle groups, are particularly effective.
We do strength training with most of our KBPT clients so we know how much impact it can have. Your KBPT trainer can create a workout that is tailored to your needs and using equipment that you have at home, which you can do alongside your PT sessions. If you have gym membership, we can also write training plans that include fixed and machine weights.
Let’s give you the lowdown…
The kit
You can do strength training at home (during your KBPT sessions and at other times) or in the gym. All you need is:
Your body (for e.g. push-ups, lateral lunges and tricep dips)
Free weights, such as dumbbells and kettlebells (for e.g. bicep curls and Russian twists)
Resistance bands (for e.g. lateral walk and clam shell)
Fixed weights at the gym, such as barbells (for e.g. overhead press and lunges)
Machine weights at the gym (for e.g. lateral pull downs and seated press)
The mindset
As with any kind of workout, it’s important that you:
Speak to your doctor first about what’s best for your ability and needs
Start slowly – choose a light weight and try a few reps first
Focus on form – ask your KBPT trainer or someone at your gym for guidance
Have a rest between sets
Track your progress – write down which weights you’ve used and how many reps and sets you’ve done
Don’t compare yourself to other people in the gym
Stay consistent – do some strength training every week
The benefits
We do strength training with our KBPT clients because it has so many physical and mental health benefits, including:
Increases muscle mass (which you start to lose in your late 20s)
Stresses your bones, increasing bone density and reducing the risk of osteoporosis
Increases your metabolism to help you burn more calories and help with weight loss
Develops better body mechanics – improves your balance, coordination and posture
Is useful for managing chronic conditions, such as arthritis, obesity, heart disease and diabetes
Helps to improve tone (e.g. upper arms)
Reduces your risk of injury
Enhances your quality of life by improving your ability to do everyday tasks, such as carrying shopping
Boosts your energy levels
Improves your mood
Has a positive impact on your sleep
Get in touch with Kate at kate@kbpersonaltraining.co.uk for more information about KBPT’s personal training programmes.
If you’d like further details about strength training, read the guide on the Women’s Health website.
