Fitter, healthier, stronger: Why strength training is more than just muscle building
Strength training is one of the most effective ways to improve physical fitness and promote health. Not only does it help build muscle, but it also increases bone density, improves posture, and strengthens the immune system. However, despite these benefits, many people are not experienced in strength training.
Why?
Many people assume that strength training is only for bodybuilders and professional athletes. Or they don't know how to start and are afraid of risking injury. But the truth is that everyone can reap the benefits of strength training, regardless of age, gender or fitness level.
In this article we will show you why strength training is important and how you can start.
- The benefits of strength training
- The first step
- The importance of nutrition
- Mistakes to avoid
1. The benefits of strength training
Strength training aims to improve the strength, size and endurance of muscles through the use of weights, machines or other resistances. The aim of strength training is to specifically target the muscles and thus stimulate the corresponding muscle fibers in order to achieve adaptation of the body. This can involve a variety of exercises that target specific muscle groups, such as squats for the legs or bench presses for the chest muscles. Both free weights, machines or just your own body weight can be used.
Strength training has many benefits. Here are the most important ones.
Increase muscle mass
One of the most obvious effects of strength training is the increase in muscle mass. Regular training allows muscles to be used and built more effectively. This can lead to better muscle definition and an overall stronger body. Increased muscle mass can also help reduce the risk of injuries in everyday life.
Improve posture
Strength training can also help you achieve better posture. Many people have developed poor posture due to sitting or other activities. By specifically training the muscles in the back and shoulder area, these posture patterns can be improved. An upright posture not only looks better, but also leads to an overall healthier body.
Increase metabolism
Another positive effect of strength training is the increase in metabolism. Calories are burned during exercise, but even after exercise, metabolism remains elevated for a period of time. This means that the body continues to burn calories even after exercise. Higher muscle mass can also help increase overall metabolism, as muscle requires more energy than fat tissue.
Prevention of injuries and illnesses
Strength training can also help prevent injuries and diseases. Stronger muscles stabilize joints and ligaments and reduce the risk of injury. Regular strength training can also help prevent osteoporosis and other diseases because it helps to strengthen bones.
2. The first step
If you're looking to start strength training, there are some important things to consider to ensure you get the best possible results and avoid injury.
planning
Before you start strength training, it's important that you create a plan. Think about what goals you want to achieve and how you want to structure your training. For example, if you want to build muscle mass, you should look for a training program that focuses on progressive overload. On the other hand, if you want to lose weight, you should make sure to include cardio training in your program. It's also important that you plan your training so that it fits into your schedule and that you have enough time for rest and recovery.
equipment
You don't need expensive equipment for strength training. However, you should have some basic equipment to train safely and effectively.
Which includes
- Barbells
- Dumbbells
- Kettlebell
- Training benches
- Therabands
- and yoga mats
If you don't want to go to a gym, you can also exercise at home. Make sure you have enough space and that the floor is stable and non-slip.
progression
When you start strength training, it is important to start slowly and in a controlled manner and then gradually increase the load. Start with a light weight and gradually increase it. It is important to maintain correct form and not overexert yourself to avoid injury. You can also track your progress by regularly measuring your strength and muscle growth.
Exercises for beginners
First, focus on simple exercises that will help you learn proper form and technique. Here are some examples:
- The bodyweight squat is a great exercise for beginners because it doesn't require any additional equipment and is a basic movement that works the lower body. Start by kneeling with your back straight, as if you were going to sit in a chair, then slowly return to the upright position. Make sure your knees don't go past your toes and that you actively contract your muscles.
- Another important exercise for beginners is barbell squats . Hold the barbell on your back and slowly go into a squatting position before returning to the starting position. Make sure that you do not let your knees go past your toes and that you maintain tension in your body.
- The bench press is a basic chest exercise and can be performed by beginners. Lie on a flat bench and hold a barbell above your chest. Slowly lower the barbell to your chest before pressing it back up. Be careful not to extend your elbows too far and keep your shoulders pulled down throughout the exercise.
Remember, it's important to focus on good form and technique with each exercise to avoid injury. Start with a light weight load and gradually increase to strengthen and tone your muscles. If you have any questions, consult a certified trainer or fitness professional who can help you develop an effective exercise program tailored to your needs and goals.
3. The importance of nutrition
A balanced diet is an important factor in a successful fitness routine. It helps provide the body with the necessary nutrients to support muscle growth and repair and provide the energy for effective training. Here are the most important aspects of nutrition for fitness enthusiasts.
Macronutrients
Macronutrients, also known as "macros," include proteins, carbohydrates, and fats. Proteins are especially important for building muscle and should make up about 20-30% of your daily calorie intake. Good sources of protein include meat, fish, eggs, dairy, and plant-based options like beans, tofu, and quinoa.
Carbohydrates provide the necessary energy for your workout and should make up about 45-65% of your calorie intake. Good sources of carbohydrates include whole grains, fruits and vegetables. Fats should make up about 20-35% of your calorie intake and can come from healthy sources such as nuts, seeds, avocado and olive oil.
Micronutrients
Micronutrients include vitamins and minerals that are important for a variety of bodily functions. Eating a balanced diet with a variety of fruits, vegetables, whole grains and proteins can help you get adequate amounts of micronutrients. Micronutrients that are particularly important for fitness enthusiasts include calcium, magnesium, iron, vitamin C, vitamin D and B vitamins.
Hydration
Adequate hydration is essential for a successful fitness routine. Water helps keep the body hydrated and supports metabolism. It is recommended to drink at least 2 liters of water a day, depending on your height, weight and training intensity. You should also drink enough water during training to compensate for fluid loss.
Overall, a balanced diet is an important factor in the success of your fitness routine. A combination of macro and micronutrients in the right amounts and hydration can help you reach your goals and keep your body healthy. It is also important to choose a diet that fits your personal lifestyle and exercise plan.
What should I eat before and after strength training?
Before and after strength training, it is important to provide your body with the right nutrients to get the best possible results from your workout. Here are some recommendations for eating before and after strength training:
Before strength training:
- Carbohydrates: Eating a carbohydrate-rich meal 1-2 hours before exercise can replenish the energy stores in your muscles and give you the energy you need during your workout.
- Proteins: Proteins are important for building and repairing muscle tissue. Eating a high-protein meal before exercise can help prevent muscle breakdown during exercise.
- Water: It is important to stay hydrated to avoid a drop in performance. Drink plenty of water 1-2 hours before exercise.
Examples of meals before strength training:
- Wholemeal bread with eggs and avocado
- Oatmeal with fruit and yoghurt
- Chicken with vegetables and brown rice
After strength training:
- Protein: After a workout, your muscles need extra protein to recover and repair. Eating a high-protein meal within 30 minutes of your workout can help minimize muscle breakdown and promote muscle growth.
- Water: Drink plenty of water after exercise to hydrate your body and replace lost fluids.
Examples of meals after strength training:
- Cottage cheese with fruits and nuts
- Grilled salmon with baked vegetables and quinoa
- Smoothie with banana, spinach, almond butter and protein powder
It's important to listen to your body and find out what meals and snacks work best for you. Make sure to keep your body properly hydrated and give it the nutrients it needs to perform at its best.
4. Mistakes to avoid
If you want to start strength training, it's important to keep your goals and expectations realistic and focus on the right approach. Avoiding some basic mistakes will help you train more effectively and avoid injury. Here are three mistakes you should definitely avoid:
Overtraining
Many people who start strength training have the goal of building muscle quickly and intensely. However, this can lead to them training too much and too often, which can lead to overtraining and injury. It's important to give your body time to recover from workouts, so avoid training the same muscle groups every day.
Lack of progression
Another common mistake is that many people give up training after a few weeks or months because they don't see any progress. However, progress and improvement are long-term processes that require time and commitment. If you're training regularly, you should also monitor your training plans and progress. Make sure to increase the weights and reps in small increments and stick to your training plan.
Did you know? It can take up to a year before you notice visual differences. This is because you see yourself every day and are therefore blind to small differences. So don't measure your progress by how you look, but by how you perform during training. How difficult is this exercise for me compared to last week? Do I still get out of breath as quickly?
Lack of correction of form and technique
Improper form and technique during exercise can lead to injury and pain. If you are new to strength training, you should take time to improve your form and technique before lifting heavy weights or performing intense exercises. Find a qualified trainer or watch online videos to get tips on improving your form and technique. Also, take time to record your workouts and review your form and technique.