Strength training, also known as resistance training, is a form of exercise in which you load your muscles using weights or resistance bands. It isn't just popular with bodybuilders – plenty of people use it to improve their overall health and wellbeing. In this article we look in detail at the benefits of strength training, explain exactly what it involves, and offer advice on how many muscle groups and exercises to include per session for the best results.
What is strength training?
Strength training is a form of physical training in which your muscles are loaded using resistance such as dumbbells, barbells, resistance bands or even your own bodyweight. The goal is to build muscle mass and strength, but it brings plenty of other health benefits too. You can do strength training at a gym or at home with minimal equipment.
Benefit 1: More muscle mass and strength
Strength training is the most effective way to build muscle mass and strength. Training regularly makes your muscles stronger and larger, which helps with everyday activities and improves your overall physique.
Benefit 2: Better bone density
Strength training helps improve bone density, which matters increasingly as you get older. Stronger bones reduce your risk of fractures and of osteoporosis, a condition in which bones become weak and brittle.
Benefit 3: A faster metabolism
Strength training increases your muscle mass, which in turn raises your resting metabolic rate. That means your body burns more calories even at rest, which helps with weight management and fat loss.
Benefit 4: Better posture
Stronger muscles help you maintain better posture. That can prevent back pain and other posture-related problems, particularly for anyone who spends a lot of time sitting down.
Benefit 5: A lower risk of injury
Strength training doesn't just strengthen the muscles – it strengthens tendons and ligaments too. That reduces your risk of injury during other physical activity and in daily life.
Benefit 6: Mental health benefits
Exercise, strength training included, is proven to be effective at reducing symptoms of depression and anxiety. It can also improve your overall mood and confidence.
Benefit 7: Better heart health
Regular strength training can contribute to better heart health by lowering blood pressure, improving circulation and reducing your risk of cardiovascular disease.
How many muscle groups should you train in one session?
For the best results in strength training, a balanced approach matters. Here are some guidelines on training muscle groups and how many exercises to include:
It's generally effective to train several muscle groups in a single session, particularly if you train three to four times a week. A common approach is to split your training into upper body and lower body, or to do a full-body workout covering every muscle group. For a full-body session, focus on the large muscle groups: chest, back, legs and shoulders.
How many exercises per session for the best results?
For an effective strength routine, aim for 3 to 4 different exercises per muscle group. That gives the muscles thorough stimulation and encourages growth and strength. The number of sets per exercise is usually between 3 and 4, with 8 to 12 reps per set, depending on your goals.
An example strength session
A typical strength training session might look like this:
Warm-up: 5-10 minutes of light cardio or dynamic stretches
Main session:
- 3-4 chest exercises (bench press, incline dumbbell press, chest flyes, for instance)
- 3-4 back exercises (deadlifts, bent-over rows, pull-ups)
- 3-4 leg exercises (squats, lunges, leg press)
- 2-3 shoulder and arm exercises (shoulder press, bicep curls, tricep extensions)
Cool-down: 5-10 minutes of stretching or light cardio
To avoid spending too long at the gym and to give your muscles enough rest, it's sensible to train only a few muscle groups at a time. Follow a well-structured strength routine and choose the right exercises, and you can take full advantage of what strength training offers and improve your overall fitness and wellbeing.
Conclusion
Strength training brings a great many benefits, from more muscle mass and better bone density to mental health benefits and a faster metabolism. By training several muscle groups at once and structuring your sessions well, you can get the best possible results. Start strength training today and experience the benefits for yourself.
Strength training at home with NRG Fitness
Strength training is easy to do at home. Consider a set of press-up bars for your chest, a back extension machine for a stronger back, and barbells and weights for squats and deadlifts. At NRG Fitness we have everything you need for a complete strength session.
