Most adults live a sedentary life. Strength training is
vital to offset the hours we spend sitting and to improve our mental health.
The importance of strength training
Strength training, often referred to as resistance training,
is key to longevity and long term health, yet participation is low worldwide.
Research suggests only about 17-23% of adults engage in strength building
activities at least twice a week, even though global physical inactivity affects
nearly one third of adults, contributing to chronic disease risk and muscle
loss as we age.
Regular strength training helps build and maintain muscle
and bone, reduces the risk of diabetes and heart disease, improves joint
mobility (which can benefit people with arthritis), and supports overall quality
of life. International guidelines recommend adults perform strength training at
least two days per week, targeting all major muscle groups for lasting health
benefits.
If you are new to strength training, it probably sounds a
bit daunting. To get started with strength training, the most important tips
are to prioritise proper form, start with bodyweight exercises, and progress gradually
and consistently. Getting some guidance from a physiotherapist or exercise
physiologist on your technique would be ideal – you want to avoid injury and
you want to benefit from your sessions, so correct technique is crucial.
Getting started with bodyweight exercises
Before adding weights, you should master the basic movement
patterns using only your body weight. Start with squats, push-ups, lunges and
planks. These build a foundational level of strength, coordination and endurance
and will reduce your risk of injury. To ensure continued progress you can
increase the difficulty of bodyweight exercises with a few simple variations:
- Increasing the number of exercises: Add in a few more
repetitions. If you have been doing 10 squats, increase to 15 then 20 per round
(commonly referred to as a “set”). Or do a few more rounds of each exercise.
- Slowing the tempo: Emphasise the eccentric (lowering)
phase of the exercise to increase the time your muscles are working. Trying counting
to 5 as you lower into a squat or holding the squat for a count of 10.
- Changing body position: Modifying your body position
to make the exercise harder. Progress from push ups on your knees to push ups
on your toes or moving to single-leg variations of squats and glute bridges.
- Reducing rest periods: Performing movements in a circuit
format with minimal rest increase cardiovascular intensity. For example, move
from a set of squats straight into a set of push ups without a break.
Adding in equipment
Once you are ready to progress from bodyweight exercises it
is time to add in some equipment. You can buy inexpensive resistance bands, suspension
and medicine balls from Amazon. Try Facebook Marketplace for second hand dumbbells.
Resistance bands are the ideal first piece of equipment to
add. They are inexpensive large elastic or fabric bands and you can buy a set
that includes handles. You can find free exercises using these bands on YouTube.