What type of strength training should I be doing?
By Osteopath Georgia Hutchinson
Strength training takes various forms, encompassing traditional methods like resistance training, plyometrics, and bodyweight exercises, as well as holistic practices such as yoga and pilates, all of which contribute to enhancing strength. Regardless of which method of movement you choose, there is a significant impact of strength training in all its forms on both body and mind, which is why it is important to incorporate regular physical activity into your lifestyle.
Engaging in physical activity benefits musculoskeletal health, cardiovascular function, respiratory health and metabolism. The act of exercising stimulates these systems in different ways. Whether it’s walking, running, swimming or any form of strength training, the body engages various muscles to execute specific movements. This muscular engagement not only builds strength but also elevates heart rate and breathing rate, induces perspiration and enhances metabolism, therefore increasing calorie expenditure. Enhanced muscle strength allows better joint support, lowering risks of injuries and promoting overall health and well-being. (1)
If your main goal is to build strength in the body, then the key is consistency. Consistency is paramount in the pursuit of strength, and regular workouts foster fitness gains, as well as bolstering both physical and mental well-being (1). Whether it is once a week or 5 times a week, you will still see benefits if it becomes a part of your regular lifestyle.
The uptake of physical activity can sometimes be daunting due to associated fears or not knowing where to start. Anxieties associated with embarking on a new fitness journey, such as unfamiliar routines, social environments and the worry around muscle gain and soreness are common.
An Osteopath can offer personalised strength programs to help alleviate such concerns and kick-start your fitness journey. Additionally, they can tailor treatments to facilitate recovery, ensuring you get the most out of your strength program. Whether it's at-home workouts or exploring options with personal trainers or gyms there are numerous avenues to explore.
Exercise should be FUN, finding activities that you love IS KEY.
Remember: ANY MOVEMENT IS GOOD MOVEMENT.
Here are some more resources to help you understand the benefits of strength & conditioning:
How can strength training build healthier bodies as we age? - https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
Strength Training - https://www.physio-pedia.com/Strength_Training
If you need help with your strength programming, you can book an appointment with Georgia via the below link.
References:
Westcott WL. Resistance training is medicine: effects of strength training on health. Current sports medicine reports. 2012 Jul 1;11(4):209-16. DOI: 10.1249/JSR.0b013e31825dabb8