For the complete beginner, the prospect of strength training can be a really daunting one. What if you’re not strong enough? What if you’re too strong? What if you end up hurt or, worse, the subject of a viral ‘gym fail’ video?
First, some clarity. The term strength training refers to a type of exercise that uses weights for resistance. Those weights can be of the dumbbell, kettlebell or barbell variety (and any other object used for resistance), but can also include your own bodyweight – think squats, lunges, press-ups and so on.
With the right approach, strength training can aid athletic performance, weight loss and general health. It can also bolster your mental health, and some studies suggest it can prolong your life. Absolutely anyone can benefit, too: from septuagenarians to scuba divers and everyone in-between. And no, it won’t make you bulky – unless that’s your aim.
Myth busting
Many people fear lifting weights will lead to unwanted bulk, but an increase in muscle size requires a calorie surplus, hence why bodybuilders eat mountains of food all day long. But if you’re not eating loads of food, you will continue to get stronger and fitter, without ending up looking like The Hulk.
“Gaining muscle mass is not easy,” explains strength and conditioning coach Laura Hoggins. “Not only do you need significant training volume, you also need to eat a lot. For women, in particular, gaining muscle can be an uphill battle. Hormonally, testosterone is key, and sadly for women, we weren’t born with it, so it is incredibly difficult to ‘build bulk’.”
Body benefits
Bulk-building aside, regular strength training works wonders for health and fitness. To name just a few of the benefits, Laura lists “better body composition, better posture, improved bone density, decreased risk of injury, and an ability to carry all the shopping bags to the door in one trip!”
And if you thought weight loss depended on endless jogs round the park, think again. “Weight training gets a bad rap for supposedly making you bulky, but if your goal is fat loss, endless cardio isn’t the answer,” says Laura. “The more muscle you have, the more calories you burn – fact.”
Why? Because muscle tissue is more active metabolically than fat tissue: it requires your metabolism to work harder – burning more calories for energy. Weight training increases your resting metabolic rate (RMR: calories burned at rest), leading to a higher amount of calories burned throughout the day.
The more muscle you have, the more calories you burn – fact
Mental relief
It’s not just your body that benefits from regular strength training, either. The headspace afforded by a 40-minute trip to the gym, or a 20-minute park workout, provides an invaluable break from the chaos of day-to-day life.
“It’s about developing your strength and investing in yourself – not just physically, but mentally, too,” adds Laura. “Focusing on the technique and your breathing during lifts also ensures you have full attention to the movement.” In that sense, strength training is a form of modern mindfulness: fully immersed in the moment, with your usual worries pushed firmly to the back of your mind.
She also says, simply, “I love the way it makes me feel.” For women unfamiliar with strength training, there remains a lot of misconception, but perhaps the biggest benefit is the sense of confidence and achievement working out can bring. “I used to be a keen runner and didn’t understand the benefits of strength training (including how it could help my running),” says Laura. “But when I discovered a CrossFit box that opened right outside my work in Hammersmith, I absolutely loved it!”
Ease yourself in
As with any new fitness activity, for your safety, continued progress, it’s important to take strength training one step at a time. Laura also says beginners should focus on quality of training over quantity: “If you’re completely new to it, I would start off doing resistance training two to three times per week. You want to ensure you’re giving your body plenty of time to recover between each session.”
The same rules apply to the weights you choose: lift light and increase the load only marginally when you’re strong enough to do so. “Form and technique are more important than intensity,” says Laura. “Make sure you really nail the movement patterns first before you start piling the weight on. Find a place where you can connect with a fitness professional to ask them if you have any pre-existing injuries or need any adaptations given to your programme.”
Lift with intent
Once you’ve built up some foundational strength, it’s time to put the work in. “If it’s not challenging you, it’s not changing you,” says Laura. “Make the most of your reps, focus on quality, perfect your form and take your time. Once your range is good, come back to the workouts with more weight and intensity. Strength won’t happen overnight. And it’s hard work. Taking the time to become a stronger athlete will put you in good stead for the next part of your strength journey.”
