If you heard that a certain exercise could boost your heart health, strengthen bones, improve balance, help you lose weight, and make you feel and look better, you would desire to jumpstart it right away. According to research, there are many more benefits of strength training that you must know.
Strength training or resistance training – is a demanding physical activity that works to improve muscular fitness by engaging muscle groups against external resistance, such as body weight, weight machines, or free-weights.
The concept requires putting an additional load on the muscle to improve strength and fitness. When it comes to getting the maximum out of any physical activity, nothing can compare to the results you can get from strength training.
Other than burning major calories, weight training also helps fight stubborn belly fat and boosts metabolism better than indulging in cardio alone.
But is it okay to sprint straight with strength training throughout the week?
Well, not really!
How much is Too Much?
To reap the maximum benefits of strength training, one should learn to balance stress and allow recovery time to the body. The additional pressure on the muscles leads to microscopic tears every time you workout. In fact, lifting so much weight could even hurt your spinal health. Therefore, it is essential to let the muscles recover.
During the rest period, the muscle fibers repair themselves and become even stronger. However, if you over-train and continue taxing out the same muscles regularly, you will rather risk potential gain.
So how much strength training will be enough?
Here’s a little breakup for a better understanding.
For Weight Lifting
If you hit the gym and work with free weight or weight machines, it is best if you maintain your weight training routine for three days a week. Try your best to cover maximum muscle groups for each day of the week.
Try including bench press, squats and shoulder presses to build muscle fast. You can also add lunges, curls, lat pull-downs, leg abductions to your strength training plan. Avoid taking multiple days off between your strength training days. Also, adjust to create a balance. And while you are not weight training, try different cardio exercises and enjoy other activities that keep you active.
Now if you have bigger targets and can manage strength training five days a week, target different muscle groups each day to avoid over-training. The key is to listen to your body and keep up with the schedule to get the desired results.
For Bodyweight Training
For newbies, it is best to start with bodyweight training. This will give you a better idea of what’s coming ahead. Also, it helps you learn the right postures and movement when you are not carrying free weights. Eventually, it becomes easier to perform the same exercises with weights when you get the hang of it.
The fact that most bodyweight exercises are comparatively easier, you can do them more often. Experts suggest how it is safe for people to perform bodyweight exercises 5-7 days in a week.
But balancing your moves and targeting different muscle groups is also important with bodyweight training. You can also adjust breaks in your bodyweight training routine depending on the intensity of your workouts. If you need to allow your body to recover, find the balance.
For Core Work
Whether you exercise with weights or focus just on bodyweight moves, it is not ideal to strain the same group of muscles two days in a row. Again, doing so will lead to over-training. However, this rule does not apply to the core.
As experts put, the core is not an easy muscle to ‘over-train.’ In fact, it is the only muscle you can train seven days a week without a break for best results. Regardless of the routine, you are following, make sure you always add a few core exercises. Remember, core exercises can improve your spinal health.
There are many great exercises for strengthening the core. Planks, for instance, can be done even twice during each workout.
As a general rule, adjust your weight training routine anywhere between three and six days in a week. But adjust the recovery break keeping the intensity of your workout in mind. The more intense your workout, the longer will be the recovery period.
Lifting weights daily can hurt your goals to get leaner and gain muscle. The muscle rebuilding process is crucial. You cannot strengthen or grow your muscles if you do not let the damage recover.
If you are a heavy lifter, leave at least 24-48 hours between the sessions for better results. If you are into total-body workouts without free weights, a non-consecutive approach will not harm. The key is to target all the muscles without losing the balance.
In case your workouts are becoming too strenuous for your body, speak to a physiotherapist without stepping out of your house through a reliable telemedicine platform. You can find a reliable doctor to get advice on how you can improve muscle recovery with a strength training routine.
James Crook is a passionate blogger who loves to write on health and fitness related topics. Currently, he is a working as a blogger for a telemedicine app ‘Mend Family’. Follow @jamescrook911 for more updates.