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Strength Training 101

2nd January 2024

2nd January 2024

By Hannah Belsham

Let’s talk strength training, where beyond pumping iron the pursuit of overall wellbeing takes centre stage - or should we say platform. In this article, we'll explore the multifaceted benefits of adding strength training to your weekly routine, and just how you can do so effectively.

What is strength training?

Strength training, also known as resistance training or weight training, is a form of physical exercise focused on improving muscular strength and endurance through resistance or weights. The primary goal of strength training is to enhance the ability of muscles to generate force, promoting increased muscle mass, improved tone, and overall functional fitness. It works by inducing controlled stress on our muscles to prompt physiological adaptations. When external resistance, such as weights or resistance bands, is applied, it creates tension within the muscle fibres and microscopic tears. During recovery, the body initiates repair processes, forming new proteins and muscle fibres to rebuild these tears and adapt the muscles. This results in increased muscle mass, strength, and endurance over time.

What equipment do you need for strength training?

Strength training can use a whole host of various equipment, including free weights, resistance bands, or weight machines, and typically involves performing sets and repetitions of specific exercises.

who should strength train?

Can Anyone Strength train?

Strength training is an inclusive and adaptable fitness option suitable for individuals of all ages and backgrounds.

Regardless of gender or prior fitness experience, everyone can benefit from incorporating strength exercises into their routines. From beginners focusing on form to advanced lifters pursuing various techniques, strength training accommodates diverse fitness goals.

The supportive community environment, both in-person and online, ensures an inclusive space for sharing experiences and motivation. Ultimately, strength training goes beyond building muscles; it fosters strength, confidence, and well-being for everyone.   

What are the benefits of strength training? 

The Mental Health Boost

Strength training is not just about physical gains; it's a holistic approach to health that extends to mental well-being. Engaging in regular weightlifting sessions has been linked to reduced symptoms of anxiety and depression [1]. The release of endorphins during exercise acts as a natural mood enhancer, helping to alleviate stress and improve overall mental clarity [2].

Easier Everyday:

It may seem like stating the obvious, but beyond the broader spectrum of benefits, the fundamental advantage of strength training lies in … you guessed it … enhanced physical strength! As you progressively challenge your muscles with resistance, your muscles become more efficient at generating force, allowing you to lift heavier weights and perform more challenging exercises [3]. 

This improvement in strength not only empowers you within the confines of the gym, but also translates into a newfound capability to tackle everyday tasks with greater ease and confidence.

Increased Metabolism:

Strength training isn't just about building muscle; it's a metabolic powerhouse. As you engage in resistance exercises, your body works hard to repair and build muscle tissue. This process consumes energy, boosting your resting metabolic rate. Over time, this heightened metabolism becomes an ally in maintaining a healthy weight and supporting fat loss goals [4].

Improved Posture, Joint Health & Bone Density:

Strengthening the muscles that support your spine and shoulders helps maintain an upright posture, reducing the risk of chronic back pain [5]. Additionally, targeted exercises can enhance the stability of your joints, contributing to overall joint health and flexibility [6]. Weight-bearing exercises stimulate bone growth and remodelling, making your bones denser and more resistant to fractures [7]. This is particularly significant as you age, helping to combat conditions like osteoporosis and promoting long-term skeletal health.

Enhanced Insulin Sensitivity:

Regular strength training has been linked to improved insulin sensitivity [8]. This means your body becomes more efficient at utilising insulin to regulate blood sugar levels. This is not only beneficial for individuals with or at risk of diabetes but also contributes to overall metabolic health.

Better Sleep Quality:

Strength training could also be a natural remedy for those struggling with sleep issues. Engaging in regular physical activity, including strength training, has been shown to improve sleep quality for some [9]. The exertion during workouts, coupled with the positive impact on stress levels, promotes more restful and rejuvenating sleep. 

How to improve your strength training


How to Strength Train like a Pro

Strength training for beginners:

Start with the basics – master proper form and use lighter weights. Focus on fundamental exercises like squats, deadlifts, and bench presses to build a strong foundation. Don’t be afraid to ask your local personal trainer for help (that’s what they are there for!). Equally, if you’re practising at home, recording yourself and watching it back can be a great way to assess your technique - along with getting to grips with your mind to muscle connection, and making sure to feel the burn where you should!

Begin by doing 12 reps of each exercise and go through the routine for 3 sets, taking a 30-second break between each set. Aim for a weight that gives you a good challenge, making the last two reps of every set extra tough - you should be too tired to try a 13th repTop of Form! This initial phase will trigger neuromuscular adaptations, enhancing your body's ability to recruit muscle fibres efficiently for strength-based tasks.

Level Up: 

When you’ve got the hang of it, it’s time to intensify your routine. Gradually increase the weight, reps, or sets, and add variations of different exercises to keep challenging your muscles – this is called progressive overload. Consider split routines, which target specific muscle groups on different days. This will allow for more targeted training and effective recovery.

A common split routine divides training sessions into upper and lower body workouts. On upper body days, exercises concentrate on muscles like the chest, back, shoulders, and arms. Lower body sessions then emphasise exercises targeting the legs and glutes. Another approach is the push-pull split, where one day is dedicated to pushing movements (e.g., chest and triceps), and the next focuses on pulling movements (e.g., back and biceps).

Advanced Strength Training:

Now in the big leagues, strategies such as periodization come into play. Periodization involves cycling through different phases of intensity and volume to prevent plateaus and optimise performance [10]. 

Advanced lifters may experiment with techniques like drop sets and supersets to induce greater muscle fatigue and stimulate further growth. Recovery becomes paramount at this stage, so listen to your body, prioritise recovery, and make sure to fuel yourself properly for optimal results.

Summary

In the world of strength training, we've discovered its broad benefits, going beyond muscles to mental well-being, enhanced functionality, metabolism, joint health, and better sleep. Progressing through your strength training journey involves mastering form, intensifying routines, and strategic approaches. Whether you're starting or seasoned, the key is personalisation, consistency, and recovery. Building strength isn't just about weights; it's about a healthier, resilient you. So, grab those weights, start your journey, and watch transformative benefits unfold!






[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/
[2] https://www.researchgate.net/profile/Eric-Hall-4/publication/325652029_The_acute_effects_of_resistance_exercise_on_affect_anxiety_and_mood_-_practical_implications_for_designing_resistance_training_programs/links/5b1ee1ab458515270fc46b0c/The-acute-effects-of-resistance-exercise-on-affect-anxiety-and-mood-practical-implications-for-designing-resistance-training-programs.pdf
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892859/
[4] https://pure.bond.edu.au/ws/portalfiles/portal/36134364/AM_The_effect_of_exercise_interventions_on_resting_metabolic_rate.pdf
[5] https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-020-00181-0
[6] https://journals.sagepub.com/doi/10.1177/0269215515610039
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/
[8] https://www.bewegenismedicijn.nl/files/downloads/tresierras_et_al._2009_-_rt_in_the_treatment_of_diabetes_and_obesity.pdf
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/#:~:text=Periodization%20is%20the%20planned%20manipulation,the%20onset%20of%20overtraining%20syndrome

 

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more