What is strength training?
Strength training is a type of workout routine used by both beginners and experts. It involves using weights, machines, or body weight to create resistance that builds muscles.
Functional strength training replicates real-life movements to improve balance and coordination while increasing functional independence. Its objective is to enhance the performance of daily tasks.
Workout Routines & Equipment
What workouts should I do?
When deciding on a strength training routine, find exercises that fit your proficiency and target your goals.
Upper Body
- Bench Press: Targets chest, shoulders, and triceps.
- Overhead Press: Targets shoulders and triceps.
- Pull-ups: Targets back, biceps, and forearms.
- Rows: Targets back and biceps.
- Dumbbell Curls: Targets biceps.
- Triceps Extensions: Targets triceps.
Lower Body
- Squats: Targets quads, glutes, and hamstrings.
- Lunges: Targets quads, glutes, hamstrings, and calves.
- Deadlifts: Targets back, hamstrings, glutes, and quads.
- Calf Raises: Targets calves.
Core
- Crunches: Targets abs.
- Planks: Targets core muscles, including abs, obliques, and lower back.
- Russian Twists: Targets obliques.
Equipment
Which equipment do I use?
There is plenty of equipment used for strength training. We recommend choosing equipment that aligns with your fitness goals. For beginners, start light and work on proper form. Once you master your technique, slowly add weight and reps.
Equipment Types:
Free Weights
- Barbells: Used for various exercises like squats, deadlifts, and bench presses.
- Dumbbells: Versatile weights for a wide range of exercises.
- Kettlebells: Combine weight and resistance for dynamic workouts.
Weight Machines
- Chest press machine: Targets the chest muscles.
- Lat pulldown machine: Targets the latissimus dorsi (lats).
- Rowing machine: Works the back and arms.
- Leg press machine: Targets the legs.
- Shoulder press machine: Targets the shoulders.
- Bicep curl machine: Targets the biceps.
- Triceps extension machine: Targets the triceps.
- Smith machine: Targets quads, hamstrings, and glutes.
Resistance Bands
- Elastic bands: Offer resistance without the need for weights.
How long should I lift?
The time you spend lifting depends on your skill set. Most beginners can generally lift for 30 minutes, while experts can lift for up to 90. To prevent injuries, take your time during your workout and stop when you feel tired.
Where do I start?
Take it slow when starting. Listen to your body and take breaks based on your limitations. While it’s tempting to work out every day in the beginning, remember to take rest days. That way, you can reduce the likelihood of injuries and exhaustion.
How do I choose a gym?
Choose a gym that motivates you to pursue your fitness goals while providing the equipment you need. Some gyms have personal trainers who coordinate a fitness routine and diet to help you achieve your fitness goals quickly. It’s essential to find a gym that you will stick to. Start your free trial at Nick’s Fight Club to try your first strength training routine.