What is strength training?

Often referred to as strength training, it is essentially training to improve muscle strength, circumference or explosive power through resistance. The core categories that ordinary people can access are actually body weight, free weights, and fixed equipment. The rest are basically variations of these three combined with different needs.

When I first started working out, I was reluctant to get an annual gym membership. I would do pull-ups on the horizontal bar downstairs of my rental house after get off work every day. I could only pull 2 ​​pull-ups at the beginning, but after practicing for three months, I could pull 12. The outline of my latissimus dorsi would appear for the first time. This is the most down-to-earth body-weight strength training. In addition to pull-ups, it also includes squats, push-ups, lunges, planks and other movements that do not require additional weight. Some people have always said that body weight training is not serious strength training, but only physical training, saying that it cannot build big muscles. In fact, it is not true. I know a friend who does street fitness. He can do one-arm pull-ups with a load of 30kg and bench press of 140kg. His strength level is much stronger than that of many people who go to the gym and lift iron all year round. I can only say that the upper limit of muscle gain of bodyweight training may not be enough for advanced enthusiasts, but it is completely sufficient for novices.

After you have practiced for three to five months, you will feel less stressed when doing bodyweight movements, and you will most likely start using free weights, which include dumbbells, barbells, and kettlebells that can be carried around in the gym. Last week I helped a novice friend adjust his movements. When he started doing lateral raises with 2.5kg dumbbells, he shook like a sieve. After practicing for two months, he can now do sets with 7.5kg. The problem of trapezius compensation has also been corrected, and his shoulder line looks much better than before. However, there is a lot of controversy about free weights. Some people think that free weights do not limit the trajectory, can train the core and deep stabilizing muscles, and are more effective than fixed equipment. Others think that novices who do not bring free weights with them will easily injure their waists and shoulders. It is safer to start with fixed equipment first.

As for the fixed equipment, they are the Smith rack, leg press machine, and seated rowing machine that are welded to the ground in the gym. Every time I reach exhaustion at the end of my leg training, I will use the leg press machine to press two sets of heavy weights. I don’t have to worry about the core being unstable and being pressed by the barbell. It is also easier for novices to find the feeling of muscle exertion without spending too much energy on controlling balance. However, there are also many veterans who have been practicing for many years who look down on fixed equipment. They say that the trajectory is too fixed and the strength developed is "unpractical" and cannot be used in daily life to lift heavy objects. In fact, it is not the case. No matter what the training form, as long as it can achieve progressive overload and accurately stimulate the target muscle group, it is a good training for you.

Functional strength training is now popular in many fitness studios, including smashing medicine balls against walls, swinging battle ropes, and doing farmer's walks with two large kettlebells. I usually like to play tennis, and I practice functional strength training for 20 minutes twice a week. I obviously feel that I am explosive enough when I catch the ball from the backcourt, and my arms will not become weak even if I play for two hours. If you have special sports needs, this type of training can even have a higher priority than regular weightlifting.

To be honest, don’t listen to the quarrels on the Internet about which type of strength training is better. If you don’t have time to go to the gym, you can do bodyweight squats and push-ups at home. If you are willing to go to the gym, whether it is lifting dumbbells or using fixed equipment, being able to persevere is better than anything else.