Basics To Strength Training

I want to touch base on the basics of strength training. I will share the most basic exercises and equipment I use to train with to increase strength. Strength will always be my goal, because I know the effectiveness and benefits it has in my daily life.

There are 2 types of training when it comes to strengthening targeted muscles: resistance training and weight training. These types of training do not need to be and should not be overcomplicated.

Strength training is simply doing any exercise that pushes your muscles to work to the best of its potentials. When incorporating weights in your workout strength training requires lifting heavier for each set while lowering the repetitions. It is just as effective when lifting lighter weights while increasing the repetitions for each set. Personally, I like to lift heavier weights while lessening the repetitions for each set. I like to train this way because it challenges me to push through to the next set and feel like my work out was worth the time.

I am working on putting together some tutorials for you before getting into full workouts. Below is a list of the most basic exercises I do for strength:

• Squats
• Sumo Squats
• Deadlifts
• Push Ups
• Back Row

The only equipment I like to use when I do some of the exercises listed above are barbells and dumbbells. The dumbbells I use at home are these Adjustable Dumbbells and they are excellent because they’re made of cast iron rather than rubber. My husband also purchased this Dumbbell Set with Rack one year and it works great to keep all of our dumbbells organized in one place. It isn’t cast iron, but it’s a good start if you are looking to purchase as a set.

A great way to start strength training with weights is to choose a weight that you can lift for 8-10 reps. This helps you to work on your form and lift safely, then you can increase your weight and lessen the reps at each set. For example, do 4 sets at 10, 7, 4, 1 rep with 10, 15, 25, 30 lbs.

When training in the gym I do use a few machines, but I prefer using my own body with barbells and dumbbells because it requires more work without some guidance and assistance from workout machines.

There are some machines that are better for targeting certain muscles. The leg extension machine for example, targets and isolates the quadriceps femoris muscle more than a squat or a deadlift can, unless you are doing a “front squat” (holding weight in front of your chest), but even then, it isn’t as effective for the quadriceps femoris muscle as the leg extension machine is.

No matter what goals my clients have in mind for themselves, strength will always be my #1 goal for them. With strength comes everything! Strength for weight loss, weight gain, maintenance, endurance, aesthetics, agility, and speed. Strength is the foundation for it all!

Exercise and movement tutorials will be up soon, I hope you will stay tuned! With much love and strength!! xo, Nicole

If you have any questions or comments, please email info@neubynicole.com or fill out a form here