Ah, strength training. You’ve no doubt heard it’s important, but how often are you actually cranking out reps with weights or resistance bands? If you’re anything like the 60% of ClassPass users now fitting strength training into their routines, then you’re already off to a good start. But whether you’re a newb or seasoned gym-goer, knowing the best workouts is important to effectively build and tone muscle and get your metabolism revving.
So, what exactly is strength training? Any exercise that makes you contract your muscles against some kind of resistance counts think weights, resistance bands, or even the weight of your own body. The NHS recommends at least two strength training sessions a week, so it’s time to make it a staple in your fitness plan.
Ready to dive in? Here are some top-notch strength training workouts to get you started:
Full Body Strength Workout by Esmee Gummer
What? Full workout working with weights that can then be adjusted to bodyweight.
Why? High-intensity, so good for small sessions. And ok, Esmee is full of infectious energy, making this one of those workouts to reach for.
Low-Impact Workout by Shona Vertue
What? Uses a short resistance band and chair.
Why? It’s perfect for beginners or those coming back to exercise and working on functional strength while trying to avoid pain.
Lower-Body Strength Workout by Whitney Simmons
What? A glute-focused session with just four simple exercises.
Why? Effective yet occurring, this workout allows for heavy lifting to challenge your body.
Strength Circuit by Alice Liveing
What? Follow-along live workout.
Why? It targets every muscle group while enhancing mobility and stability.
Full Body Strength with Growingannanas
What? A 30-minute session using dumbbells.
Why? It gets straight to the point just a PT demonstrating moves like deadlifts and side planks.
30-Minute Gym Workout by Krissy Cela
What? Quick gym workout with compound exercises.
Why? It’s full of exercises to gain strength and muscle quickly and effectively.
Dumbbell Workout by Fit Doc Folu
What? Dumbbell-only workout you can do anywhere.
Why? Great when you have access to limited equipment only.
Benefits of Strength Training
Strength training is not only about gaining muscles; there are many more associated health benefits to it:
- Builds Muscle Strength and Size: Net gain in muscular mass not only makes one perform daily tasks more easily but also enhances lean mass, which has been associated with better metabolism and cardiovascular health.
- Improves Bone Density: More important in older age, strength training guards against osteoporosis. For example, postmenopausal women will be able to build their bone mineral density significantly by performing regular strength exercises.
- Improves Mental Health: Exercise will release endorphins that help in fighting anxiety and depression. In fact, a 2018 study published in JAMA reported significant depressive symptom reductions via resistance training.
Personal Experience
Take it from MC UK’s Senior Health Editor Ally Head, who has been committed to her strength routines. “I love seeing my strength grow week on week, even if it’s only a few more reps or seconds in a particular hold,” she shares.
Why Low Impact?
If you are just a little gun-shy about high-impact, joint-jarring exercises, then low-impact strength training may just be your ticket. According to certified personal trainer Sana Shirvani, “Low-impact strength training focuses on building and maintaining muscle strength while minimizing stress on the joints,” This, therefore, is best for those people who have medical conditions, people who have problems with their joints, and those looking for a gentler yet effective approach.
Exercises to Try:
Low-Impact Home Workout with Shona Virtue: This 25-minute session uses only a resistance band and a chair. Perfect for beginners.
Full Body Strength Training with Kaleigh Cohen: You won’t do any exercise more than once in this 30-minute workout so there you go, if you get bored real fast.
Low Impact Home Workout: This 30-minute standing workout includes no jumps and just dumbbells to get you rolling. Perfect at home or in the gym.
Low-impact strength training is not for short-term use but a plausible way to develop muscle and strength, generally enhancing fitness and the well-being of one’s joints. Personal trainer Sana Shirvani chimes in, “Low-intensity resistance training can provide significant muscular hypertrophy and strength increase, even in the short term.”
Now, are you ready to bring your fitness to a new level? Be it building muscle mass, boosting your metabolism, or just feeling more resilient, these workouts will cover you.
You gotta remember one thing: consistency is key. Start off small, progress gradually, and you’ll soon feel the benefits of a well-rounded strength-training routine.