When you think of the gym you’re probably thinking of weights, aka strength training
strength training is loved by many but also fear by many
strength training isn’t some scary or over complicated thing
Its simply movement with resistance
Something that forces your muscle to breakdown, rebuild and repeat
Each time doing slightly more than last time and this is what pushes your muscles to adapt and become stronger
So if you’ve done a push-up, you’ve been strength training
And If you’ve gone from doing 1 push up to 2 push-ups, then you’ve been following a strength training routine
Its really that simple
Now there are many variables when it comes to strength training
movements, resistance, reps, timing, and weights
What you choose to do depends on your goals
Here are the types of strength training:
Bodyweight training or calisthenics is just using your own bodyweight as the resistance
Think squats, lunges, pull-ups, push-ups, sit-ups
These are the foundational movements and the best place to start
Why is this the best place to start? Two big reasons:
#1) Functional Movements
You can’t get away from these movements
You do them in everyday life
Sit down and stand up, you are squatting
Getting out of your car, you are lunging
Fall and get back up you are doing a push-up
You were born to move this way and can always use your body to do these movements
So you can work out ANYWHERE with bodyweight training
#2) Foundation of Strength
Before you can begin to lift weights its important to be able to lift your own body weight
Its like building a house
If you want to build upon and build up you have to have a solid foundation
And this is lifting your body weight is...
The great thing about bodyweight training is that even if you’re not strong enough now you can build yourself up
For example, start with push-ups on your knees, then regular push-ups, and eventually elevated push-ups
You can work your way up through progressions with just using your own bodyweight
No need for fancy equipment or machines
Dumbbells are a tool used to add more resistance to bodyweight movements.
They require each side of your body to work independently of each other and will point out any muscle imbalances you have
Because each side is working independently it will require more strength and stability from each side
The added benefit of dumbells is that they can be held different ways to challenge your movement and add variety to your workouts
A kettlebell essentially has the same benefits as a dumbbell, a variety of exercises, challenges stability exposing muscle imbalances, and aids in developing strength and stability
The difference is that it’s shaped different, looks like a cannonball with a handle on it, and can because of its shape it can be used differently as well
A Kettlebell can be used to do conditioning workouts or flow workouts.
Moving through movements without stopping or dropping the weights
Regardless of who you are, if your goal is to get strong the best and quickest way is to use a barbell.
Barbell training is simple, you can get really strong by doing just 5 big lifts (Bench Press, Shoulder press, Squat, Deadlift, Row)
You stick with just 5 because you are doing big compound movements that work multiple muscle groups at one time
Also, moving with a barbell allows you to add weight to these movements easily
Week by week you simply add weights to each side of the bar, allowing you to progress and lift more weight each week
And because you are using compound movements and progressing each week you will elicit a natural hormonal response thus making you stronger than any form of training
WHICH TYPE STRENGTH TRAINING IS RIGHT FOR YOU?
Not sure what to pick?
You’re not alone
It can be overwhelming
So begin with the one piece of equipment you carry around with you every where
start there, move better, build a solid foundational strength and then move onto the weights...
If you’re wanting to follow a structured strength and conditioning program with a proven process
Let me coach you and hold you accountable
Fill out a contact form here and ill get to know you, your goals and make the simplest game plan for your goals
- Coach Christian
My focus is to help individuals make lasting improvements in their lives. I am a catalyst for change.