What is strength training? Q&A for beginners

Reading time: 6 min | Author: Angelica Muritu

With our HERcules initiative, we have debunked the first myths surrounding strength training for women.But let’s go back to the beginning: what does “woman” actually mean by strength training? We can help! With our question-and-answer catalog, we’ll look into the matter. Here we show you why strength training is important for your future self.

Back to basics: What is strength training? 

Strength training is more than just lifting weights. It includes all forms of training in which your muscles work against resistance. For example, with your own body weight (bodyweight training), with free weights, on machines, with bands or as part of group fitness classes such as BodyPump or TRX. The aim is to stimulate your muscles and encourage them to grow. Strength training is therefore specific training to strengthen your muscles.

The science behind it: What happens to my muscles during strength training?

Strength training causes small tears in the muscle fibers. But don’t worry, this sounds worse than it is! Your body repairs these tears and strengthens the muscles in the process – a process known as muscle hypertrophy. The more repetitions you do and the more weight you add, the stronger your muscles become.

However, it’s not just how often you train, but how intensively. Rule of thumb to start with: If you can do more than 12 repetitions without it becoming difficult to perform the exercise correctly or you start to shake, your weight is probably too light. Only those who push their muscles to the limit provide effective stimuli for growth. This is called training to muscle failure and should be your goal for really effective training.

Is your head in the game?

Yes, strength training is also a matter of the mind! Your muscles and nervous system learn to work together better with every workout. This so-called neuromuscular coordination ensures that movements are more efficient, controlled and safe.

Example: The first time you do deadlifts, you may still feel insecure. But after a few weeks, your body automatically activates the right muscles – stable, efficient, controlled. In addition to the spiritual aspect, the body-mind connection also has a very pragmatic twist.

And what is this “muscle corset”?

The muscle corset refers to your deeper trunk muscles. It ensures that you walk upright, that your spine remains stable and that you can perform everyday movements safely. A strong corset is the key to a healthy posture and a back without pain. And it literally keeps us upright. Strong muscles are not just a nice-to-have, they are your inner protective shield.

But: I want to lose weight, not “bulk up” – why should I do strength training?

The myth that strength training leads to a bulky body image in women has long been disproved. Strength training and calorie burning go hand in hand. Although jogging burns more calories in the short term, strength training ensures a higher basal metabolic rate in the long term.

Good to know: Muscles are metabolically active tissue. This means that the more you have, the more energy you use even when you are at rest. The bottom line is that you burn more fat around the clock. And all without a cardio marathon.

Why are Rest Days so important?

A misconception, especially among newbies: you build muscle during training. That’s not quite true. Effective training provides the necessary stimulus, but recovery afterwards is necessary for effective muscle building. Without breaks, you overstretch your body and risk overtraining. Your muscles need around 48 hours to regenerate.

Rest days are therefore not laziness, but part of the process. Your body only builds up your muscles when you’ve finished in the gym and it has some rest. That’s also why healthy sleep is so important. Getting strong while you sleep, so to speak.

What is protein all about?

Protein is the building material of your muscles. After training, it helps your body to repair damaged muscle fibers and build new ones. If you want to make progress, you can’t avoid a protein-rich diet. In addition to protein shakes, you can also include eggs, cottage cheese and lentils as good sources of protein in your diet.

Time is running out: Do I have to do strength training every day?

Absolutely not, on the contrary! Two to three times a week is enough to build up your muscles. And your training doesn’t have to last several hours – you can get a really effective workout out of just 30 to 45 minutes. (But make sure you think about muscle failure for efficiency!)

Your body also needs to recover after training. Your muscles need around 48 hours recovery time to grow. Makes this strength training much more appealing with the built-in breaks, doesn’t it? 😊

Can I combine cardio and strength?

Absolutely, it’s even recommended! While strength training increases your strength and muscle mass, endurance training improves your cardiovascular system. The combination ensures holistic fitness, improves your body composition and adds variety to your training.

Our tip: It’s best to train on different days. If you want to combine both in one day, start with strength training and then add endurance training afterwards. Why? Because your muscles are still fresh at the beginning and you have the necessary strength and stability for clean movements. If you were to do endurance-intensive training first, you run the risk of tiring during the subsequent strength training – and this not only reduces your performance, but also your safety.

What exactly does strength training do for me now?

Strength training works on several levels. Here is an overview of our key points:

Independence in old age: with strong muscles, you stay mobile and independent for longer.

Improved posture: your muscles support your spine. And thus ensures an upright, self-confident appearance.

More energy in everyday life: A strong body gives you more ease in all your everyday tasks.

Increased movement control: You learn to control your muscles in a more targeted way and reduce your risk of injury.

Mental strength: Strength training releases endorphins, which help you to reduce stress and feel better.

Healthier immune system: Regular exercise reduces inflammation levels in the body and strengthens your immune system.

Strong bones: You prevent osteoporosis and increase your bone density. This becomes increasingly important as we get older.

Here we go: Which exercises are suitable for strength training?

Before you start strength training, ask yourself the following question: What are my goals? This assessment will help you to create your training plan.

As a beginner, it’s best to start with the equipment available in the gym. The movement sequence is already predetermined and there is little you can do wrong. At ACTIV FITNESS, we offer you a variety of plate-loaded machines. (These are the ones where you can usually just sit down and immediately recognize which movement you need to do). Try these machines, for example:

• For your legs: Leg press, leg extension, leg curl
• For your upper body: chest press, shoulder press, row pulley
  

You will quickly find out how much weight you can tolerate and which machines you enjoy. After 6 to 8 weeks of consistent training, you can introduce variations. The functional area is perfect for this: with dumbbells, kettlebells and more, you can keep rediscovering strength training.

By the way: If you want to try something new or prefer to train in company, we have a large selection of group fitness classes for your workout. Discover courses such as TRX or M.A.X. (Muscle Activity Excellence) to strengthen yourself.

Get advice on strength training

Once you have received the most important information about strength training, nothing stands in the way of you starting your fitness journey. We at ACTIV FITNESS are at your disposal in the studio and will help you to achieve your best form. We look forward to seeing you!