Strength Training: What It Is and Why It Matters
At CORE57, we approach fitness holistically and believe in a balanced approach to wellness. This includes incorporating strength training into our fitness routines. But what exactly is strength training? Why does it matter? And how can it benefit you?
You might think of weight lifting, bodybuilding, or powerlifting when you hear the term "strength training," but it's actually much more than that. It's about building a strong and resilient body that supports your overall wellbeing. It boosts your bones, muscles, and metabolism, and helps you maintain a balanced fitness routine to face life's challenges head-on. We are exploring the ins and outs of strength training, and how you can incorporate it into your wellness prescription.
What is Strength Training?
Strength training, sometimes called resistance or weight training, involves using external weights to build muscle strength and endurance. This type of exercise puts stress on the muscles, leading to microscopic tears that heal and make them stronger. It primarily targets specific muscle groups with repetitive movements, challenging them to adapt and grow over time.
A few common examples include:
Free Weights: Barbells, dumbbells, and kettlebells.
Resistance Bands: Elastic bands that create tension when stretched, like TRX suspension training.
Bodyweight Exercises: Push-ups, pull-ups, and squats.
Machines: Leg press, chest press, or cable machines.
Isometric Exercises: Planks and wall sits where the muscle length doesn't change during contraction.
Benefits of Strength Training
As we get older, strength training is crucial to keep our muscle mass in check. Strength training helps in keeping our muscles and bones strong, which tend to weaken as we age. With regular strength training, we can counteract the natural decline in muscle and bone mass, lowering the chances of injuries and issues like osteoporosis.
When it comes to living a long, healthy life, muscle mass makes all the difference, which is why regular strength training is one of our tiers in our three-tier approach to wellness. Strength training offers numerous benefits beyond just building muscle mass:
Boosts Metabolism: Muscle is more metabolically active than fat, meaning that the more muscle mass you have, the more calories your body burns at rest. Muscle mass is your metabolic engine, processing 80% of your body’s glucose, so strength training also helps to reset your body’s internal processing.
Increases Bone Density: Regular strength training helps prevent osteoporosis by increasing bone density and reducing the risk of fractures. This is especially important for women who are at a higher risk of developing osteoporosis.
Improves Posture and Balance: As we age, our muscles weaken, leading to poor posture and an increased risk of falling. Strength training can help improve muscle strength and endurance, making it easier to maintain good posture and balance throughout your daily activities.
Improves Mobility: Strength training can also improve flexibility and mobility, leading to a better range of motion in joints and overall movement patterns. This is especially important for athletes or those looking to maintain an active lifestyle.
Reduces Risk of Injury: Strengthening your muscles and connective tissues can help prevent muscular imbalances and reduce the risk of injury during everyday movements or workouts.
Getting Started with Strength Training
If you are new to strength training, here are a few tips to get you started:
Start Slow: Begin with lighter weights and resistance to master the movement without straining your muscles.
Don't Neglect Mobility, Stability, & Active Recovery: The stronger your foundation — the mobility and stability of your joints, the resiliency of your facia and muscle tissue — the better you will be able to progress in strength. Starting with flexibility and good recovery practices ensures your muscles are ready to tackle the challenges of strength training.
Prioritize Form: Focus on perfecting technique over lifting heavier weights to avoid injuries. Make sure to work with experienced professionals to help guide you and ensure proper form.
Consistent Practice: Aim for regular training sessions, 2-3 times per week, to build a habit and see progress.
Rest and Recover: Allow adequate time for muscles to repair with rest days between workouts. Don't skip out on active recovery!
Stay Hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated.
Listen to Your Body: Pay attention to what your body is telling you. If something hurts, stop and reassess.
Seek Support: Don’t hesitate to work with fitness professionals for personalized advice and motivation, like the support provided at CORE57.
Adapting your approach to strength training as you age involves placing greater emphasis on proper form, controlled movements, and lower intensity to accommodate any physical limitations. At CORE57, we understand that a one-size-fits-all approach to strength training doesn't work for everyone. That's why our fitness experts are dedicated to creating personalized training programs that cater to your individual needs, goals, and physical condition.
With our wellness prescription, you can feel confident in a strength training regimen that is tailored just for you, helping you reap the maximum benefits while minimizing the risk of injury. Whether you're just starting out or looking to refine your existing routine, CORE57 is committed to supporting you on your journey to a stronger, healthier you.
Strength Training at CORE57
At CORE57, we start our members out with an assessment and goal-setting session, where you will be prescribed a personalized wellness prescription. During these sessions, we will help identify the best class options for you and your needs.
Depending on your activity level, we recommend 2-3 strength-focused classes per week, and we recommend taking advantage of our Semi-Private training at least once a week to ensure you receive more hands-on personalized training from our coaches. You can choose from some of our strength-focused classes like:
Semi-Private sessions
Strictly Strength
TRX
Butts and Back
Kettlebell
Core T2
Our experienced coaches will guide you through a combination of exercises to target all muscle groups and help you reach your strength goals. Each class is designed to challenge you at your own pace and ability level while providing modifications for any limitations or injuries.
Start Your Strength Journey with CORE57
Strength training is an essential component of overall health and wellness, offering benefits beyond just building muscle mass. Whether you're new to strength training or looking to refine your existing routine, CORE57 offers personalized strength training programs tailored to your individual needs and goals. With the help of our experienced coaches, you can feel confident in a safe and effective strength training regimen that will help you reach your full potential. Book your initial assessment and start your journey to a stronger, healthier you at CORE57 today!