Strength Training: Types and How to Get Started

Strength training. You may have heard that phrase thrown around here and there but do you know what it really means? Strength training is exercise using resistance in order to build strength, anaerobic endurance and size of muscles…

Strength training. You may have heard that phrase thrown around here and there but do you know what it really means? Strength training is exercise using resistance in order to build strength, anaerobic endurance and size of muscles (more on this later).

Dumbbells

This simplest form of strength training is using dumbbells. Dumbbells are usually used in slow, methodical movements that focus on one muscle group at a time. It’s generally pretty difficult to hurt yourself using dumbbells (unless you drop it on your foot, which is bad), and you have to really focus on form, so your muscles learn to adapt and stabilize as you complete each movement. Dumbbells are inexpensive on a piece by piece basis, but you’ll need a relatively large set to work the entire body.

Barbells

Barbells are the grown up version of dumbbells. Using barbells as a form of exercise is generally referred to as “lifting heavy”. This is because a standard bar, without plates, starts out at about 45 lbs. The main exercises in lifting heavy for the average heavy lifter are deadlifts, squats, chest presses and snatches. My personal favorite is the Romanian deadlift. This is the easiest for a beginner to learn, as you start from a standing position holding the bar against your thighs with your arms extended, then push your butt out, keeping your back straight, and bending at the knees until you lower the barbell as low as you can without breaking form. It can be pretty easy to hurt yourself when learning to lift heavy, so I recommend having someone who knows what they’re doing show you the proper form. I had a friend show me how to do a proper Romanian deadlift, although there are really good YouTube videos out there if you really don’t know anyone. Practice the form with just an empty bar in front of the mirror so you can check your form before you add any weight to the bar. And definitely, before you add weights at ALL, check to see how the barbell clamps work. You want to clamp the plates on properly so they don’t slide and throw you off balance when you’re lifting. If you’re a woman, the BEST way to get introduced to lifting heavy is to take a Body Pump class. In Body Pump you’ll learn the proper form for Romanian deadlifts, barbell squats, dead rows, clean and presses and chest presses. Then once you have that basic knowledge you can move on to the squat rack!

Weight Machines

Weight machines are another form of strength training if you have access to them at a gym. However, weight machines vary from dumbbells in that many of them inhibit the body’s natural movement. This can actually cause injury more frequently than dumbbells. Personally I find most weight machines useless, although some (such as the lat machine or the assisted pull-up machine) can actually help build muscle that’s harder to build with free weights.

Kettlebells

Kettlebells are a really dynamic form of strength training. You swing an iron ball with a handle on it and brace your body against the resistance as the weight of the kettlebell pulls it away from you. There are a plethora of different moves you can do with a kettlebell, and the speed of the movements creates a faster moving form of strength training. Many kettlebell moves are also full body exercises, so you’re working on more than one muscle group at a time. Kettlebells are how I got started in strength training. They’re cheap (you can get them for about $1/lb), especially if you buy them on eBay or Amazon, and you only really need 3 of varying sizes to have a full arsenal.

Resistance Bands

Resistance bands are a less obvious option for strength training. Like giant rubber bands, the stretch that resistance bands provide add tension for your body to work against. You can slide one over your thighs and side step to make your legs work harder against the band, or you can anchor it and use it to assist you in pull ups. The possibilities are vast! Plus, they’re cheap and easy to pack when you travel.

Body Weight Only

You can even do strength training without any equipment at all, although it might be less obvious. Pushups, wall sits, squats, lunges and ab exercises are all great strength training exercises that just use your body weight. There are even some classes that are strength training without weights, such as barre and pilates. Even some yoga poses challenge the body to increase strength.

I Don’t Want to Get Bulky

Now remember I mentioned muscle size? This does NOT mean women will bulk up. It is VERY difficult for women to get bulky, and they often need to, *ahem*, supplement in order to get that size. In fact, when I hit my goal weight I was 160 lbs. I started doing kettlebells 3x a week and guess what? Six months later I had gained 10 lbs. Yup. I GAINED weight. But I dropped 2 pants sizes. So strength training made me LEANER, NOT bulkier. Also, if you’re in the process of losing weight and eating at a deficit, it’s very hard to ADD muscle. In order to build muscle you have to eat at a surplus. Strength training while losing weight is more about keeping as much muscle as you can while you lose fat.

A note on reps: The amount of reps you do when you strength train has a lot to do with what your end goal is. If you want to gain strength, you’ll want to do reps with the heaviest weights you can lift with proper form, up to 6 reps before you can’t keep your form anymore. Each time you train, you’ll attempt to lift even heavier at a low rep count. If you want to get bigger muscles, you’ll want to use a weight that allows you to do between 8 and 12 reps before you can’t maintain your form. Training for endurance means being able to use proper form for 15 to 20, or even more, reps. My favorite class at the gym, Body Pump, is mostly an endurance class, since we do high reps of moderate weights. You don’t need to stick with one rep style in your workout either: your body responds better when you change things up.

Lastly, strength training shouldn’t be done two days in a row if you’re doing the same muscle groups. Alternate your strength training with cardio if you absolutely must work out every day. This allows your muscles to heal and recover. That soreness you feel the day or two after a good workout? When you work out, you create microscopic tears in your muscle fibers, which strengthen as they heal, and that’s what helps your body get stronger. Drink plenty of water and keep moving if you’re sore, but don’t re-work that muscle group if you’re too sore, or you’re just working against yourself.

I love strength training because it’s dynamic and it makes me feel strong and powerful. When I’m done with Body Pump or a session of kettlebells I feel like I can take on the world.

What’s your favorite form of strength training? Let me know in the comments!

AML’s Beginner Kettlebell Workout (with Update!)

UPDATE: Just a note. If you have issues with shoulder bursitis you might want to replace the windmills with a different kettlebell movement. Windmills can be very hard on the shoulders, which I’ve discovered after a mild case of bursitis. My suggestion would be to replace the windmills with a simple Kettlebell Clean. Other than that I still do all of these kettlebell moves on a regular basis and still love them!

Over the past few months I’ve been showing some of my walking group girlfriends how to use kettlebells. It’s been intermittent at best, but recently I made the suggestion that I could design a beginner workout for them, and that suggestion was met with great enthusiasm! So here’s what I came up with:

AML Beginner Kettlebell WorkoutThe Moves (link takes you to a YouTube video):

Download it in easy to read PDF Format here: BeginnerKettlebellWorkout

This past Wednesday Sharon and I went over it at the gym, and Saturday morning I tried it on my own, just to see the pacing. I used a 30-lb bell for everything but the Russian Twists, which I did with 20-lbs. You should use a kettlebell that is the right weight for you.

The warm up took me approximately 3 minutes, the workout approximately 10 minutes and the cool down approximately 4 minutes. I didn’t take many breaks during the workout, but feel free to break in between steps, just keep the break a maximum of 20 seconds. Feel free to adjust the warm up and cool down portions if you prefer, and as the workout section becomes easier, repeat it up to 3x with a 2-3 minute break in between.

grab life (With Good luck!

How to Work Out Your Legs When Your Knees Hurt

A good friend of mine is dealing with some messed up knees exacerbated by a bad personal trainer, and I wanted to help out a bit and do some research on strength training exercises that won’t cause harm to the knees. I personally do a lot of lunges and squats with heavy dumbbells to get my lower body training done, but I’m lucky to have healthy knees.

One thing I do after my heavy weighted workouts is Pilates, and tons of Pilates exercises can be done without too much knee usage. Here’s my favorite Pilates butt and thigh workout:

You don’t have to totally give up some lower body weightlifting either. The Romanian Deadlift is a bit easier on the knees than a standard deadlift. You start from a standing position and lean down, keeping your back straight, until you feel a stretch in your hamstrings, then, keeping your abs tight, slowly stand back up.

The Single Leg Deadlift is another exercise I do often, usually with heavy hand weights (20-30 lbs per hand), but it can be done without weights to start.

Good Mornings are also a great exercise that isn’t hard on the knees. Similar to the deadlift, the knees are slightly bent, the back is kept straight and the waist hinges while the arms hang with the weights.

And I can’t write an exercise blog without mentioning kettlebells. The kettlebell swing, while LOOKING hard on the knees, is actually a movement focus on the pelvis. The knees only bend slightly in order to aid momentum.

All of these exercises can help strengthen and tone your lower body without overdoing the strain to your knees. Please chime in with any feedback below!