What is it all about? Well, if we go to the research, the term strength means ‘the ability to apply force.’ Now you may be wondering, why does that concern me? The main reason we are recommended to strength train is to get stronger. The reason why we want to be stronger is, it aids in our ability to move freely the older we get and helps combat ageing.
Strength training helps build bone strength, meaning that it helps reduce breaks and falls later on in life. This type of training is also good for our mental health, with studies showing a positive link to our mental wellbeing.
Here are the 6 key points to need to strength train effectively.
- Use big compound exercises. My personal favourites are the Back Squat, Deadlift, Bench Press, Overhead Press, and the DB Row.
- Keep the rep ranges between 4-6.
- Keep the set to a maximum of 3
- Perform each exercise with the full range of motion (ROM)
- Increase the weight every 3 sessions by 1.25 or 2.5kg.
- Ensure your technique is assessed by a trained professional to make sure you are performing the exercise correctly.
Food for thought.
Till next time, Stay Stoic,