The Importance of Strength Training
Why We Should All Be Strength Training
Strength training is important for everyone, regardless of age.
It is recommended that all adults do some type of strength training that hits all of the major muscle groups, at least two times per week.
The benefits of strength training include:
- Increased muscle mass: muscle mass naturally decreases with age, but strength training can help reverse the trend.
- Weight control: muscle tissue burns more calories than fat does, therefore the more muscle that you have, the more calories your body will naturally burn throughout the day.
- Strong bones: strength training increases bone density, therefore reducing the risk of fractures. This is because strength training places stress on bones which encourages bone-forming cells into action. The result is stronger, denser bones which are harder to break.
- Joint flexibility: strength training helps the joints and muscles to stay flexible, which can reduce the symptoms of arthritis as well as decreasing the chances of injuries and pain.
- Reduced chances of falls: strength training can increase flexibility as well as balance, reducing the risk of falls and injuries.
- Improved sports performance: Aerobic activities such as running, swimming and sports benefit from the inclusion of strength training, as strong muscles contribute to improved speed, power, flexibility, agility and endurance. Strong muscles also decrease the risk of injuries.
Strength training tips
- Have an assessment with a health professional prior to commencing a new exercise regime to gain appropriate, individualised advice for you. This is especially important if you have any prior injuries or pain.
- Consult a professional to learn the right way to perform exercises so you don’t injure yourself and so you get the most out of your training.
- Start with lighter resistance or weights and focus on technique before increasing.
- Focusing on slow, controlled movements with minimal momentum to encourage maximal muscle recruitment.
- Choose a form of strength training that you enjoy.
- Commit to a consistent program for at least 8-12 weeks to see and feel results.
- Joining group classes with a qualified instructor is a great way to start if you’re unsure of what to do and if you enjoy variety.
Types of strength training
There’s lots of different ways to strength train. Body weight exercises are a great way to start (ie. squats, push ups, sit ups), while using equipment is a great way to progress and add variety.
Studio Pilates Classes
These are general strength and fitness-based classes that are suitable for anyone without an injury or specific needs. These classes are quite varied from class to class to keep the body guessing and to keep things interesting!
Clinical Pilates Classes
These are tailored to your specific needs. You will meet with one of our physiotherapists or osteopaths to devise an exercise program, before then being guided through the clinical pilates program with up to a maximum of 4 people in a class. We also offer 1:1 classes if you’d prefer to do solo personal training.
Home exercise or gym-based exercise programs
Many of the practitioners at 13th Beach Health Services are also highly skilled in exercise prescription and can tailor an individualised program for your specific rehabilitation or general strength training needs.
If you’re unsure where to start, come and see us at 13th Beach Health Services.