Strength Training Basics

Strength training is essential for building muscle, improving bone density, and boosting metabolism. Here are the fundamentals:

Why Strength Train?

1. Increases muscle mass and strength
2. Boosts metabolism (muscle burns more calories than fat)
3. Improves bone density
4. Enhances daily functional movements
5. Better posture and balance

The 6 Fundamental Movements:

1. Squat Pattern: Goblet squats, front squats, back squats.
2. Hinge Pattern: Deadlifts, Romanian deadlifts, kettlebell swings.
3. Push Pattern: Bench press, push-ups.
4. Push Pattern: Overhead press, handstand push-ups.
5. Pull Pattern: Bent-over rows, cable rows.
6. Pull Pattern: Pull-ups, lat pulldowns.

Training Variables:

Reps: 1-5 for strength, 6-12 for muscle growth, 15+ for endurance

Sets: 3-5 sets per exercise

Rest: 2-3 minutes for strength, 60-90 seconds for muscle growth

Frequency: Train each muscle group 2-3 times per week

Progressive Overload: To keep making progress, you must gradually increase the challenge.

This can be done by:

1. Adding more weight
2. Doing more reps or sets
3. Reducing rest time
4. Improving form and range of motion

Sample Beginner Full-Body Workout:

Squats: 3x8-10

Dumbbell bench press: 3x8-10

Seated cable rows: 3x10-12

Dumbbell Romanian deadlifts: 3x10-12

Overhead press: 3x8-10

Plank: 3x30 seconds