Strength Training 101: How to Build Muscle

Cardio lovers, this is for you. While racking up miles or tackling cycling classes will do wonders for your heart and lungs, strength training also deserves a place in your routine. This form of training, also known as strength training, does more than just build lean muscles. It can help lower body fat, making it an effective way to improve overall health Body composition (1).

Current national guidelines recommend strength training at least two days per week as it offers wide-ranging physical and mental health benefits (2,3). The good news? You don’t need an expensive gym membership or fancy equipment to get started. From bodyweight training machines in your living room to resistance bands in the park, there are many accessible ways to make strength training a part of your week.

Below, we’ll explain what strength training actually is, why it’s important, and how you can easily incorporate it into your routine.

What is strength training?

Strength training is a type of exercise that challenges your muscles and requires contraction (4). Although it is often associated with muscular, strong men lifting heavy weights in the gym, that is not the image we want to convey to you. In fact, even everyday tasks like carrying a heavy grocery bag or lifting a toddler are forms of strength training (4).

At its core, strength training puts strain on muscle fibers, which can then be repaired and become stronger when combined with proper nutrition (4,13). Over time, this can increase muscle size as well as overall muscle strength and endurance (5).

The main goal of strength training is muscle hypertrophy, which simply means building bigger, stronger muscles (5). Whether you lift free weights, use resistance bands, or just use your body weight, consistent practice will lead to adaptation. As the exercises feel easier, gradually increasing the resistance will help you continue to build muscle mass and maximize your results.

Benefits of strength training

MyFitnessPal nutritionist Katherine Basbaum explains, “Your personal reason for starting strength training might be to achieve a specific fitness goal or body composition, and that’s totally valid! But the benefits of strength training go far beyond aesthetics.”

In fact, research shows that regularly adding strength training to your workout routine can lead to:

• Increased muscle mass. Adding resistance helps you stay strong and maintain your physical performance as you age (4).
• Stronger bones. Strength training can improve bone mineral density and help reduce fracture risk in certain populations (which becomes even more important as we age) (6).
• Better balance. Strength training improves stability and reduces the risk of falls (4).
• Improved sleep. Log in better Zzz’s when you pump some iron! Strength training can support deeper, more restful rest (7).
• Improved cardiovascular health. Strength training strengthens the heart and circulation over time (8).
• Happier mood. Studies consistently link strength training and exercise to reduced anxiety, stress, and improved overall mental well-being (9).
• Weight management. By building lean muscle, strength training helps reduce body fat and supports a balanced body composition (1).
• Improved blood sugar control. Additional resistance training may also improve insulin sensitivity and help manage type 2 diabetes (10).

Common types of strength training

Strength training

Traditional strength training uses equipment like dumbbells, kettlebells, and barbells, or basically any external weight you lift to challenge your muscles. The goal is to put enough strain on your muscles to create tiny tears, which will then repair and get stronger over time (11).

Many people think that the only way to continue building muscle is to follow a progressive overload pattern, gradually adding more weight as the muscles get stronger (12). While gaining weight is an effective method, research shows that it is not the only option. You can achieve similar muscle gains by adjusting other factors such as: B. the number of repetitions while the weight remains the same (12).

The takeaway? Don’t get too caught up in complicated terms or fancy programs. Find a routine that works for you and fits your lifestyle while still reaping the benefits of strength training.

Bodyweight Movement: Calisthenics

Using your own body weight is one of the most effective and accessible ways to add strength training to your exercise routine – anytime, anywhere (13). As a nutritionist and personal trainer, I often recommend bodyweight exercises first because you don’t need a gym or equipment to get started.

Another great benefit of bodyweight training is that it is easily adaptable to your preferences or physical needs. For example, one of my clients isn’t a fan of burpees (a fantastic full-body move), so I replaced them with exercises she enjoys, like squats and lunges. The result? She actually sticks with the program!

The key takeaway: If you choose bodyweight exercises that you enjoy, you’re much more likely to stay consistent.

Here are some bodyweight moves to give you ideas for your own routine:

• Push-ups
• Tricep dips
• Burpees
• Jump squats
• Squats
• Wall sits
• Lunges
• plank

Tips for getting started

1. Start small and grow

Everyone has to start somewhere. If you’re new to strength training, start small and use your own body weight or a set of 5-pound dumbbells. As you get used to strength training, you will recognize when you need to increase your weight, reps, and/or training frequency.

2. Stay consistent

It is recommended to incorporate strength training two days a week to reap the benefits mentioned above (2). While this is the minimum amount, the duration and frequency of your sessions will depend on your personal goals. A good rule of thumb is to train all major muscle groups: back, arms, chest, shoulders, core, legs, and hips (2).

3. Listen to your body – plan active recovery days

Your body is your best tool for understanding when to apply more pressure and when to loosen your laces a little. Give your body time to rest, especially if you have put increased strain on your muscles. Build in one or two active recovery and/or rest days. This could look like taking a yoga class, taking a walk in nature, or ending the day curling up with a good book.

4. Fuel your workout

Your muscle needs protein And Carbohydrates to help regenerate and recharge your batteries after strength training. Take a closer look at ours MyFitnessPal nutrition before and after training Blog recommendations for balanced snack combinations to keep you feeling good (and fueled).

Conclusion

Strength training is an important part of overall fitness. If it’s not already part of your routine, now is the perfect time to start. Resistance exercise not only builds muscle, but it also supports your physical and mental well-being, from better sleep and mood to a healthier heart. The best part? You can start with just two bodyweight strength training sessions per week, without the need for extensive equipment. Grab a friend, get going, and start reaping the benefits today!

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