Strong man with athletic arms lifting dumbbells from gym club floor. Bodybuilding workout concept

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Strength training, often associated with athletes and bodybuilders, is much more than just lifting heavy weights or bulking up. Strength training is an essential aspect of having a balanced fitness regimen. Furthermore, it has a variety of health benefits for all people of different shapes and ages. The answer is simple, strength training is key to long-term health and fitness. There is no need to worry, there is diversity when it comes to strength training exercises and something that could work for everyone! 

What is Strength Training and Why is it Important? 

  • Strength training: a form of physical activity that causes your muscles to contract against an outside resistance (also referred to as resistance training). 
  • Strength training is essential for our overall fitness. Body fat percentage will naturally increase over time if you do not replace your diminishing lean muscle, this happens when we age. 
  • Strength training may help us:
    • Lose body fat
    • Increase bone strength/muscle mass
    • Improve balance
    • Control blood sugar
    • Manage chronic conditions
    • Improve thinking and learning skills. 

Department of Health and Human Services Exercise Guidelines:

The Department of Health and Human Services recommends strength training exercises for all major muscle groups at least twice a week. Do at least a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Different Ways to Incorporate Strength Training

  • Bodyweight:
    • Little to no equipment is involved. Examples include pullups, planks, pushups. 
  • Free weights:
    • Barbells and dumbbells are classic examples of free weights. If you do not have access to these, you can use household items from home. These weights are commonly found in public and private gyms. 
  • Weight machines:
    • This is a great place to start if you aren’t familiar with certain types of exercise or forms. Most fitness centers have these or you can invest in some for at home. 
  • Cable suspension:
    • Suspension Training refers to a type of resistance/strength training that uses what looks like a set of ropes to allow you to work against your own body weight. These are commonly found in fitness centers. 

Written by GUADS intern Vivian, with contributions from Penn State Medicine and Mayo Clinic