Big 4 Intro: The Secrets Behind Strength Training

by RN Graham

This week we unpack the secrets of strength training.  Strength, weight, or resistance training, refers to physical activity that involves the progressive use of resistive loads among other training modalities. In other words, using your muscles to move something against the opposition. This resistance can be anything that has mass, including; your own body, resistance bands, free weights, machines, kettlebell, a big rock, whatever. Through strength training, you promote health, fitness, and performance.  The goal is to apply an opposing force to the muscles, causing microtears, so that they heal and adapt to become stronger.

When I speak to people about strength training, the first thing that comes to mind is some guy in a singlet grunting through sets on the squat rack. Well, I am here to tell you that it’s time you change your thinking!

Strength Training Secrets for Wellness

Strength training is an important ingredient in the fountain of youth. Regular resistance training helps to prevent sarcopenia, a fancy way of saying the natural loss of muscle that comes with aging.  It is an important part of balancing your overall health + fitness and is beneficial for all ages. In fact, leading health organizations, including the American College of Sports Medicine (ACSM) and National Strength and Conditioning Association (NSCA), recommend regular strength training as part of one’s fitness regimen.  So, what is the best form of strength training? The short answer…all of them!

Instead, my recommendation is that you vary your training to fit your overall health goals.  Just because you can bench press 225 lbs and have shoulders the size of melons does not make you healthy. Likewise, just because you run several half marathons a year doesn’t speak to your overall health.

How do I choose the strength program that is right for me?

The question of “what is the best strength training program?” is one of great debate and dispute. Believe me, there are a plethora of strength training routines. These include but are not limited to:

1. Total Body Circuit Training
2. Push-Pull Training
3. Power Lifting
4. Explosive
5. Isolation

I personally am someone that enjoys incorporating different strength training programs into my routine, but that may not work for everyone. The truth is the best strength training routine are the ones that work best for you. After all, it’s called “working” out for a reason.  When you first start training, it is not exactly fun. You may be short of breath, sweaty, tired, etc., but there is nothing more fulfilling than seeing the result of all your hard work.

So, if you see results from explosive training and you enjoy it, stick to that. Don’t be afraid to venture out and try other routines, especially if you start to adapt (typically 12 weeks). If you start to see plateaus in your strength and/or endurance, you may need to shock your body a little by trying something different.  Switching routines also helps with preventing overuse injuries, workout boredom, and even improves your social life by making new friends.

If you are looking to mix up your routine, CLICK HERE and Maximal Being can Program a Custom Fitness Plan

Conclusion

Here at Maximalbeing, we hope to provide guidance toward your strength training needs. We look forward to seeing the progress towards your growth and development in the journey to health and fitness. Always remember – Eat Right, Sleep Tight, Train the Best, Control the Stress, and as always, stay Maximal.