Strength training has become more and more common among exercise routines today, despite the prevailing myth that this type of exercise requires heavy weights or is only intended for muscular people.
Without a doubt, strength training can help increase muscle strength, maintain bone density and reduce joint pain.
What is strength training?
We can understand strength training as any physical movement where you use your body weight or equipment (such as dumbbells and resistance bands) to build muscle mass, strength and endurance, according to the PubMed Center.
It is basically any activity that makes the muscles work harder than normal, with the goal of increasing muscle strength, size (hypertrophy), strength and endurance.
Types of strength training
Some of the types of strength training are as follows:
- Muscle hypertrophy, or muscle building, requires the use of moderate to heavy weights to stimulate muscle growth.
- Muscle hardening, training to increase muscular endurance that generally requires many repetitions with light weights or body weight.
- Circuit training, which seeks to condition the whole body by performing several exercises with little or no rest in between.
- Maximum muscle strength, an exercise that requires few repetitions (2 to 6) and maximum weights to improve your overall strength.
- Explosive power, which combines power and speed to improve your power output, is more common among trained athletes to improve their ability to perform explosive movements in their sport.
Benefits of strength training
- Make you stronger
- Burns calories efficiently
- Reduces abdominal fat
- Helps you look slimmer
- Reduces the risk of falls
- Reduces the risk of injury
- Improves heart health
- Helps control blood sugar levels
- Promotes greater mobility and flexibility
- Strengthens the bones
- Improves brain health, mood and self-esteem
How often should I do strength exercises?
Experts recommend that you perform muscle-strengthening activities at least two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
In addition, although no specific duration is recommended, a training session should last at least 20 minutes, and try to perform each exercise to the point where it is difficult to perform a new repetition without assistance.