Strength Training 101

STRENGTH TRAINING 101

Issue #6
Happy Thursday!

In this edition, explore the essentials of Strength Training 101. Whether you're new to fitness or experienced, discover practical tips and evidence-backed reasons to incorporate strength training into your routine.

QUOTE TO CONSIDER

“Being honest with yourself about your nutrition and fitness habits is the hardest thing to do. It is also the single thing that can bring you the most results.”

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🛒 Approved Pick: Upgrade your home gym with the adjustable dumbbell set, which reaches up to 25 pounds. This versatile equipment is perfect for effective workouts. Its adjustable design eliminates the need for multiple dumbbells, providing convenience and space efficiency. With its 25-pound capacity, this dumbbell set offers ample resistance for effective workouts, making it a simple and effective choice to achieve your fitness goals.

COACH EMMA
Certified Personal Trainer

💪 Fitness Tip: Compound exercises are fantastic because they engage multiple muscle groups simultaneously, not only promoting functional strength but also maximizing calorie burn during your workout. On the other hand, isolation exercises focus on specific muscles, which is great for enhancing muscle definition and symmetry. For a well-rounded strength training routine, it's best to incorporate both types of exercises. This balanced approach ensures comprehensive muscle development and functional fitness.

WORKOUT OF THE WEEK

🔥 STRENGTH CIRCUIT

Here's a quick under 10-minute strength training workout using dumbbells:

Circuit: Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete as many reps as possible with good form.

Repeat the circuit for a total of 3 rounds.

Exercises:

• Goblet Squats: Hold a dumbbell at chest height, squat down as low as comfortable, then stand back up.

• Dumbbell Rows: Hold a dumbbell in each hand, hinge at the hips, and row the weights up towards your chest, squeezing your shoulder blades together.

• Dumbbell Lunges: Hold a dumbbell in each hand, step forward with one leg, and lower your body until both knees are bent at 90 degrees, then return to standing.

• Shoulder Press: Hold a dumbbell in each hand at shoulder height, palms facing forward, and press the weights overhead until your arms are fully extended.

• Dumbbell Deadlifts: Hold dumbbells in front of your thighs, hinge at the hips while keeping your back straight, and lower the weights towards the ground, then return to standing.

FUEL YOUR WORKOUT

🥙 PROTEIN AND MUSCLE BUILDING
Timing Matters, but Not as Much as You Think

Protein's role in muscle recovery and growth after workouts is well-established, but the timing of consumption may not be as critical as previously thought. Recent research reveals that muscle building peaks within 3 hours post-exercise and remains elevated for up to 24 hours, allowing flexibility in protein intake. While the traditional recommendation of consuming 20-40g of protein within 2-4 hours post-workout remains valid, it's not the only window of opportunity (source).

Studies indicate that consuming protein with carbohydrates before exercise can also enhance performance and recovery. Ultimately, focusing on total daily protein intake and evenly distributing it throughout the day appears to be more crucial than fixating on precise timing around workouts (source).

The type of protein consumed plays a vital role in maximizing muscle growth and recovery. To achieve optimal results, ensure your meals include protein sources rich in essential amino acids, particularly leucine. These building blocks can be found in lean meats, fish, eggs, dairy products, and plant-based options that offer complete protein profiles (source).

Key Takeaways:

• Muscle building peaks within 3 hours post-exercise and remains heightened for up to 24 hours, providing flexibility in protein timing.

• Aim to consume 20-40g of protein post-workout to support muscle recovery and growth.

• Distribute protein intake evenly throughout the day to optimize muscle protein synthesis.

• Choose protein sources rich in essential amino acids, such as leucine, for superior muscle-building outcomes.

BEYOND THE BENCH

🏋️ STRENGTH TRAINING 101
Evidence-Based Benefits

What is it?

Strength training, also called resistance training, means doing exercises that make your muscles work against resistance. This can be with weights like dumbbells or your own body weight, using equipment like resistance bands, machines, or even things like water bottles in a backpack. Over time, as you make the resistance harder, your muscles get stronger, bringing positive changes to your body.

Why should you do it?

The benefits of strength training extend far beyond aesthetics and muscle definition. It's a powerful tool for enhancing overall health and well-being, supported by a wealth of evidence:

• Boosts metabolism and burns more calories: Studies show that strength training increases lean muscle mass, which is metabolically more active than fat. This means your body burns more calories even at rest, aiding in weight management and promoting a healthy metabolism(Source).

• Strengthens bones and reduces osteoporosis risk: Regular strength training stimulates bone formation, increasing bone mineral density and reducing the risk of osteoporosis, a condition marked by weakened bones and fractures (Source).

• Reduces injury risk and promotes stability: Stronger muscles and connective tissues provide better support and stability to your joints, leading to a decreased risk of injuries during daily activities and exercise (Source).

• Improves mood and combats depression: Strength training triggers the release of endorphins, natural mood-lifters that reduce stress, anxiety, and symptoms of depression (Source).

• Enhances functional fitness and daily activities: Everyday tasks like climbing stairs, carrying groceries, or playing with your kids become easier with increased strength, improving your overall functional fitness (Source).

• Combats age-related muscle loss and maintains functional independence: Muscle mass naturally declines with age, but strength training can help counteract age-related muscle loss, preserving strength and independence as you get older (Source).

How to get started:

• Start light: If you're new to strength training, begin with bodyweight exercises or lighter weights to learn proper form and avoid injury. Focus on mastering basic movements like squats, lunges, push-ups, rows, and planks before adding weight.

• Focus on form: Using proper technique is crucial for maximizing results and minimizing risk. Consider working with a certified personal trainer, watching instructional videos, or referring to reliable online resources to ensure correct form.

• Warm up and cool down properly: Prepare your body for exercise and help prevent injuries with dynamic stretches before and static stretches after your workout. This increases blood flow to your muscles and improves flexibility.

• Target all major muscle groups: Aim to work your upper body, lower body, and core in a balanced way to develop overall strength and stability. Develop a workout routine that incorporates exercises for major muscle groups like the chest, back, shoulders, legs, glutes, and core.

• Progressive overload: The key to muscle growth is gradually increasing the challenge over time. This can be done by adding weight, reps, sets, or decreasing rest periods between sets as you get stronger.

When to do it:

• Frequency: Aim for 2-3 strength training sessions per week, allowing at least 48 hours of rest between workouts for each muscle group. This allows your muscles to recover and rebuild, leading to stronger muscles.

• Timing: There is no one-size-fits-all answer to when is the best time to workout. Some people prefer morning workouts for energy, while others find evenings work out best. It's important to experiment to find the best schedule and routine for your needs.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

At Self Revolution, we specialize in personalized training plans and unique two-coach support for accountability. Beyond workouts, our coaching covers habits and lifestyle changes. Explore our On-Demand Programs for flexible streaming and access diverse recipes with nutritional info.

Schedule your free consultation call:

This newsletter offers general information. For tailored advice, please consult relevant experts. Products are carefully selected by the Self Revolution team, and we may earn commissions from purchases through these links.