Who can benefit from strength training?
Strength training brings benefits regardless of gender, age or fitness level. Regular exercise of this type improves strength, endurance and immunity, as well as significantly enhances well-being. The comprehensive positive effects of strength training on health are confirmed by numerous studies – so why not take advantage of this opportunity?
Does strength training make the figure less feminine?
This is one of the most common misconceptions that discourages women from starting strength training. Meanwhile, under natural conditions, with standard diet and training, there will never be enough testosterone and growth hormone in a woman’s body for significant gains in muscle mass to occur. In practice, strength training enables reduction of body fat (which, in percentage terms, occurs in women in greater amounts than in men) and the development of muscles, ensuring a slender figure.
Is it safe to lift weights?
Strength training is not an extreme sport. All you have to do is remember a few basic rules. To minimise the risk of injury and other ailments, always exercise in proper athletic attire and footwear, secure weights, select loads appropriate to your abilities, perform exercises with proper technique, and remember about hygiene. Following these rules will make strength training safe and effective.
How will strength training affect the joints and spine?
Properly performed strength exercises, with the right loads and moderate intensity, do not pose a threat to the joints and spine. On the contrary, strong and fit muscles stabilise correct posture and prevent pain. With proper technique and a sensible approach, strength training will be good for your health!
Maybe it’s better to bet on cardio training?
Cardio is a great complement, but should not replace strength training. In many cases, the right balance between gym and cardio training brings the best results. If you are looking to lose weight, strength training will also be effective – you can burn up to 700 calories during one intense session!
Can strength training be done by beginners?
Everyone once started from scratch. The advanced people you see at the gym also started with light loads and gradually built up their shape. Effects do not appear overnight – progress has to be earned. If you are just starting out, don’t get carried away with high-intensity workouts, as it may be too demanding on the body to begin with.
Can I exercise at home instead of at the gym?
You can train at home. But for such training to be effective, you need proper discipline, motivation, knowledge of exercise technique and the right equipment. If you don’t know whether you can provide such conditions, it is better to choose the gym. There you will find everything you need and you can always count on professional trainer’s support.
Can I do the “Weider six” at home to have a “six-pack” on my abdomen?
Even if you manage to endure the demanding “Weider’s six” regime and avoid a lumbar spine injury, you may be disappointed. Training programmes such as the “Weider’s six” strengthen the abdominal muscles, but are not designed to burn the fat that covers them. The key is to combine training with a proper diet.
Do I have to go on a diet if I want to strength train?
You don’t have to, but if you seek to lose weight – it is worth considering, because diet matters a lot. If you want to reduce body fat, you need a calorie deficit. Building muscle mass, on the other hand, requires a calorie surplus and an adequate amount of protein in the diet. The saying that muscle is built in the kitchen is not an exaggeration – proper nutrition is the foundation of training results!
Will dietary supplements help me achieve dream results?
Ill-considered supplementation can do more harm than good. No supplements or protein shakes can replace a properly balanced diet. Yes, in certain situations supplementation can be beneficial and even advisable, but it should be approached with caution. It is best to consult your choice of preparations with a doctor, dietitian or trainer. Before you reach for supplements, it is a good idea to do a body mass composition analysis.
Should I consult a doctor before starting training?
In any gym, you do not need to present a medical certificate that there are no contraindications to training. However, if you are planning to start a long-term training programme, it is worth checking your health. This can be an excellent opportunity to conduct comprehensive tests.
Should I train every day to see results?
Definitely not, especially at the beginning of the strength training journey. Although a beginner’s enthusiasm is natural, intense workouts can lead to overtraining, injury and discouragement from further activity. Both body and mind need to adapt properly to the effort. It is therefore crucial to ensure an appropriate amount of time for recovery and rest.
Doesn’t strength training cause sleep problems?
Quite the contrary! Regular training can significantly improve the quality of your sleep. This is one of the first effects of exercise that you will notice relatively quickly. Just remember not to train right before bedtime and not to disrupt your natural circadian rhythm!
Does pain mean muscle growth?
Muscle pain after a workout is a natural reaction to an exercise stimulus. In the beginning, you may feel it more intensely due to adaptation to the effort and load. Delayed onset muscle soreness (DOMS, commonly referred to as “muscle soreness”) is also typical. Remember, however, that pain can also be a sign of trauma, inflammation or injury. Train mindfully and observe your own body. Remember to choose the right loads and proper technique and not to skip warming up and stretching.
It is also worth noting that the number of individual contraindications to strength training is relatively small. They result from past injuries, musculoskeletal disorders or are related to cardiovascular problems. This means that almost anyone can build muscles – and that is what we encourage you to do!
References:
1) Ebben W. P., Jensen R. L., Strength training for women: debunking myths that block opportunity, The Physician and Sportsmedicine, 1998.
2) Lewitt A., Mądro E., Krupienicz A., Podstawy teoretyczne i zastosowania analizy impedancji bioelektrycznej (BIA), Endokrynologia, Otyłość, Zaburzenia Przemiany Materii, 2007.
3) https://www.strongerbyscience.com/gender-differences-in-training-and-diet/, accessed on: 7.11.2024.