Strength Training Basics
Strength training is essential for building muscle, improving bone density, and boosting metabolism. Here are the fundamentals:
Why Strength Train?
- Increases muscle mass and strength
- Boosts metabolism (muscle burns more calories than fat)
- Improves bone density
- Enhances daily functional movements
- 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 (Horizontal): Bench press, push-ups
4. Push Pattern (Vertical): Overhead press, handstand push-ups
5. Pull Pattern (Horizontal): Bent-over rows, cable rows
6. Pull Pattern (Vertical): 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:
- Adding more weight
- Doing more reps or sets
- Reducing rest time
- Improving form and range of motion
Sample Beginner Full-Body Workout:
- Goblet 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