How to get the most from strength training

Strength training is evolving. Discover why it's important and how EMS training is presenting a new enhanced approach.

 

 

1. What is strength training?


Strength training can be considered a simple process that is similar to resistance training, muscular training and weight training. These various forms for training focus on achieving the below few things:

  • Increasing strength capabilities

  • Building endurance

  • Building muscle mass


To put it simply, strength training involves using your own body weight or tools such as dumbbells or resistance bands to build on muscle mass, strength and endurance. Strength training is considered to be a muscular focus to staying physically active. Whole body EMS training is an excellent form of strength training with enhanced benefits to the traditional form.



2. Weight training


When starting out with weight training it is important to focus on using lower weights or body weight and perfecting your exercise form. Once you have spent some time practising your form you can start building on heavier weights to progress in your strength capabilities. Having good form is important when ensuring you are being effective and safe in performing the exercise.


Heavy weights can seem daunting at first, this is why it's important to progress in weights each week or session. This is called progressive overload, meaning you work on pushing your muscles a little more each time to encourage continuous muscle growth. Progressive overload also takes into account increasing reps numbers or a change in rest time, which are alternative ways to challenge your muscles during a workout.



If you are just getting started with strength training and you aren't sure how to begin, you could hire a personal trainer to learn more. All Personal Trainers have the minimum qualification of a Level 3 Diploma in Personal Training, or a higher alternative pt qualification.



3. Find a motivating playlist


Finding a playlist to listen to whilst strength training can be a really effective way to get the most out of your workout, many people find they are motivated by particular music. Exploring different strength training playlists can be really beneficial to the effort you end up putting into each exercise or set. Listening to music can also be a contributing factor to recovery as levels of serotonin and dopamine can help aid recovery.



4. Priorities stretching & warm-ups


Spending the time to properly warm up is a vital part of getting the most out of your strength training routine helping you lead to better results. You can maximise your strength training routine, by incorporating dynamic stretches at the start of your workout. This will help warm your muscles to better prepare them for strength training. Warming up will help increase blood flow and improve range of motion, so when it comes to performing each exercise you are able to lift effectively and safely.


5. Don't avoid carbs


Carbohydrates can often be misinterpreted as a negative food when associated with weight loss or fitness goals. However, carbs are an important factor in providing your body with the energy it needs when strength or resistance training. When your body has been fueled, it will naturally increase the intensity and effort behind your workout making it more valuable to see results. This is because your body is put in a stronger position for both caloric expenditure and muscle growth than somebody who was not consuming carbs or in a fasted body state.


Nutrition plays an important part in effective strength training, results can be slow if you are not following the correct nutrition for building muscle and strength. You can choose to study a nutrition course to better educate you on understanding the fundamentals of nutrition and the science behind how this works with your body.



6. Interval training


Interval training sessions once or twice a week can also be effective for strength training and enhancing results. High-intensity intervals are referred to as workouts that alternate hard-changing intervals, in which a person's heart rate is working at around 80 percent of maximum capacity. This can benefit the cardiovascular and fat-loss benefits behind the training method, as you are likely to burn more calories per minute.



7.Stay hydrated, drink water


Staying hydrated is just as important as maintaining a steady and nutritious diet. Making a habit to drink water regularly throughout the day so that your body is always hydrated is vital. It can take up to 2 hours for your body to absorb water, so even drinking just before your workout won’t necessarily hydrate you for your training session.



8. Recognise sleep importance



When you are strength training you will be working muscles which creates small tears in your muscle, having enough sleep will aid these muscle cells and tissues to repair during sleep, helping to improve muscle strength. Sleep is also an important factor in feeling motivated and fuel for your strength training session. If you are lacking sleep your body will lack energy which will have an impact on your workouts and the effort you are able to put in.



9. Don’t be afraid to adapt & change


Adaptations and changes in your routine will help ensure your workouts are always effective and challenging. If you were to continue with the same workout and avoid change, your body will adjust to the workout routine and may not deem it as challenging as it first was. When trying to get the most out of strength training you should adapt your workout routine every few weeks. This can be done by adapting exercise variations, incorporating supersets or just changing the variety in sets of each exercise.


 

In order to incorporate world-class EMS training into your workout routine to optimise your results, find your local instructor here or if you’re already a fitness professional looking to learn more about delivering enhanced results to your clients, get in touch to book an EMS showcase at your location.



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