What is Strength training?

Strength training (also known as resistance training) increases muscle strength by making muscles work against a weight or force.

Different forms of strength training include using your own body ; free weights (such as dumbbells, barbells and kettlebells) weight machines; and resistance bands

Strength training can be done at home or in the gym and you don’t necessarily need to have weights, anything such as a rucksack filled with books ; bottles of water; tins of food; small children (!) will do!

Getting started

If you have a chronic condition, or if you’re older than age 60 and you haven’t been active recently, check with a health professional before beginning strength training.

Warming up is really important – active stretches to warm up muscles and get the heart rate up

It’s really important to learn correct form and technique. Not only to avoid injuries, but to make sure you’re getting the best out of the exercise.

Always listen  to your body. If you’re experiencing pain, stop the exercise and seek help

How Often?

For most healthy adults, the NHS recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity (brisk walking) or 75 minutes of vigorous aerobic activity a week (jogging, HIIT) or a combination of moderate and vigorous activity.
• The guidelines suggest that you spread out this exercise during the course of a week, for eg. 30 mins 5 days a week .

Strength training

According to the NHS – do strength training exercises for all major muscle groups at least two times a week.

You don’t need to have hour long sessions each time. And in fact, depending on your own health, activity, age, hormones, goals etc etc this can look quite different for each individual.

Remember this is the bare minimum! Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful.

If you’d like help with getting strong and building some muscle, no matter what age and fitness level you are, comment ‘muscle’ below or send me a message 

 #buildingmuscle #getstrong #getconfident