Fitness: Strength Training 101

Strength Training 101

Where Do I Start?

You know that strength training will help you meet your goals, no matter what they are.  And you know a strong body is a healthy body.  But, starting the whole new workout routine can be daunting, especially since most gyms are closed due to Covid-19.  However, there are other options for strength training that do not require a gym setting, like starting weight free with bodyweight training to using dumbbells and barbells.

The first option is bodyweight training. With bodyweight training you need minimal equipment (or none at all), and you can train anywhere as long as you have space to move around.  Some of the exercises included in bodyweight training are squats, lunges, push-ups and pull-ups.  The one downside to bodyweight training is that you need to keep modifying the exercise’s difficulty in order to ensure you are leveling up and progressing.

A second option for strength training is using dumbbells.  Dumbbells are a great way to start out with weighted strength training for a few reasons.  First, most gyms will have a good set of dumbbells, even if it’s a basic gym. If your only option is to train at home, dumbbells have been a staple of home gyms and are now becoming readily available to purchase. Dumbbells provide an added stabilization challenge and point out muscle imbalances pretty easily.  

A third option is the barbell workout.  Because a barbell is incredibly stable (using two hands instead of just one with a dumbbell), barbells allow you to progress clearly and quickly, allowing you to add small increments of weight each week. It is easier to go heavier using barbells, especially for lower body movements like the squat and the deadlift.  

When it comes to movements like squats, deadlifts, pull-ups, bench press, etc. - your form is crucial. Until you are confident with the exercise, use a broomstick (or PVC Pipe).

So what is the best form of strength training?  

All of the above …

The following are some sample workouts:

Bodyweight ~ complete 1 set of each exercise and then move directly onto the next exercise.

1. 20 prisoner squats

2. 10 push-ups

3. 20 walking lunges

4. 10 triceps dip

5. 15 second plank

6. 30 jumping jacks

Repeat 2-3x through

Dumbbell ~ complete each exercise in a controlled manner.  Start with 5-10 lb. dumbbells

1. 10 goblet squats

2. 10 hammer curls to shoulder press

3. 10 sumo squats with biceps curl

4. 10 triceps kickback

5. 10 star jumps

Repeat 2-3x through

So which one is better? Either! The routine that best fits your fitness level and fitness needs is the one that is right for you.  

With either plan, make sure the difficulty increases over time.  Doing 2-5 more squats, lifting 5 more pounds or adding a second set of heart pumping cardio could do this.  The main goal should be to always do better than you did the last time; this will ensure you are continuously getting stronger and faster. 

Honestly though?  How you eat will account for 80-90% of your success or failure.  SO, with a quality diet you will lose fat and build strength EITHER way.  

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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Reach Kim at kduke65@gmail.com.