Strength training: Looks can be deceiving

Strength training can be great to incorporate into your physical activity routine. Strength training boasts many great benefits, including:

• Better flexibility
• Improved posture and balance
• Reduced health risks including heart attacks, cancers, diabetes, and stress
• Increased bone density
• Increased muscle strength and size

Did you know there is a difference between the size and strength of your muscles? While it’s true that there is a relation between noticeable muscle size and strength, the average Joe might be just as strong, if not stronger than say, a professional bodybuilder because of the way they train. Everyone sets out with different goals in mind, whether it is to gain strength, improve day-to-day functioning, or just to complete a well-rounded workout routine. But these goals could all be in vain without proper knowledge and training. 

• When your routine has higher repetition ranges (10-15 reps) you are focusing on muscular endurance. While using lower weights and focusing on endurance, aim to keep rest between sets to 30 – 60 seconds.
• When you use lower repetition ranges (1-6 reps) the focus is overall power and strength. This is where you will likely see increased muscle size.  When lifting heavy weights, it’s a good idea to keep reps low and to add more rest in between your sets.  

Both ranges are good to incorporate into your program, regardless of your goal, and both will result in lean muscle mass and increased strength and endurance. 

But won’t lifting instantly make me big and bulky?   

No! It’s important to note that starting strength training will not turn you into a bodybuilder or give you huge muscles overnight. Professional bodybuilders spend years working on their physique by following a strict regimen of training along with a diet to meet their specific needs.

So get started today! Chances are once you add strength training into your exercise routine; you will see the benefits and want to keep going.