Many people think strength training is all about lifting crazy heavy weights and trying to get Arnold Schwarzenegger bodies (at his prime of course). However, few realise that having a strong body is crucial for performing normal daily things. Prolonged standing? You need a strong back! Running for the train? You need strong ankles! Cooking a hearty stew? You need strong arms!
How is strength training different to other forms of exercise?
You may be thinking, “I walk every day, isn’t that enough exercise?” Unfortunately, if you want to increase strength, it isn’t enough. Exercise such as walking and gentle swimming are aerobic exercise, which works the heart and lungs. Although they provide an enormous amount of benefits, increasing strength isn’t one of them. Specifically performing strength training places emphasis on muscles, bones and joints. Strength training requires a load or resistance which can be a dumbbell, body weight, or any household object. It also requires a very specific number of repetitions to be performed to get the greatest benefits.
Unlike your daily walking or swimming, strength training is not recommended to be completed every day. Moderate to vigorous aerobic exercise is recommended for 30 minutes per day, however strength exercises should only take place around two to three times a week.
What actually happens to our muscles and body with strength training? What are the benefits?
The basic principle of strength training is to load the muscle enough that it sends a message to your brain. That message says “if we’re going to have to keep lifting these weights, we need to be stronger”. The brain hears this message and sets of a series of reactions that increase the muscle strength. Strength training also helps with weight-loss, arthritis, and reduces the natural loss of bone density and muscle mass that comes with aging – hitting all the birds with one stone!
How do I know what exercises to perform?
Every muscle has different job for the body. You should only be performing a few key exercises per session, typically working large muscle groups first and leave the smaller ones until last. It is advised that you be guided by your physiotherapist as they will be able to determine which muscle groups require strengthening. A structured exercise program should be achievable for whatever fitness level you are at, and make sure that you’re using the right muscles in the right way.
What is the recommended dose?
Dependent on your situation and whether or not you have an injury, strength exercises will vary for each person. As a rule of thumb, you will need to train one muscle group twice a week (non-consecutive days), repeating an exercise 8-12 times for 3 sets. This can also be guided by your Back In Motion Mentone physiotherapist.
I would like to get stronger, but don’t want to look muscle-y though…
Strength training will not automatically make you look like Arnold Schwarzenegger. It takes a lot of work and a different type of exercise training in order to increase the size of your muscles.
Regular strength training will make you strong. You will feel stronger in your day to day activities, the way you hold yourself/your posture may change, and the effort to do normal things will be less. Life, in general, will be easier!
Take home message
Strength training is for EVERYONE. What you do and how you perform the exercises will determine the individual benefits you get out of it. It is important to remember that your injury, stage of rehabilitation and level of activity will dictate the best exercises that are suitable for you. Our Results4Life based model ensures we not only reduced your pain when an injury happens but we prevent it from occurring again, whatever the cause. In most cases, this will involve strength training.
For a free assessment with one of our qualified physiotherapists to discuss your condition and strengthening exercises to perform, call 9583 1149 or click here to book online.
Author: Nicholas Matkovic (Physiotherapist, Back in Motion Mentone)