Now is the time for everyone to strength train!
Are you ready to get stronger so you can feel good, move better, look leaner, and burn calories while doing nothing at all? Many people are afraid to strength train for many reasons but what we need to do is encourage everyone to strength train. We are going to answer several common questions about strength training and nutrition for strength training so we all can efficiently reach our strength goals!
Why is strength training so important? (Purpose)?
Our Body is a machine that provides us with the ability to live. All of our cells and tissues communicate precisely so that our body systems can function together. Heart pumps the blood that delivers the nutrients, intestines digest and absorb nutrients, kidneys clear the waste, lungs provide us with oxygen, while our brain sends signals to do all these processes, and our muscles make it possible so our body can work efficiently. Our muscular-skeletal system provides the framework and support so our muscles can provide the work it needs for us to live. Strength training can increase the efficiency at which our body is able to work.
We are not just talking about bigger biceps in the area of strength training. Strength training with a focus on building the best support network for our body and quality of life is the purpose. There are various ways to develop strength in our bodies. Muscular strength is the amount of force a muscle or muscle group can generate. Muscular Power which is the rate of performing work in the aspect of force and velocity. Muscular Endurance is the ability to sustain and repeatedly develop maximal force through muscular contractions.
Through strength training we can manipulate these three principles of strength training and match them with the human variation of individuals so that we can reach the goals of every very different person. Individuals should focus on strength training twice a week although the variation and type is dependent on the specificity of the unique individual. That is why a personal trainer can most effectively aid in reaching goals quicker because we understand in depth principles to such variations.
Do I have to lift heavy to get stronger?
If the goal is to build body builder style muscles you’re going to have to progressively lift heavier and heavier and heavier to reach that goal. Yet when it comes to just getting stronger it is not necessary to lift super heavy. Yes we want to lift some form of resistance within most training programs to encourage strength growth efficiency. We can do this by even using our own body weight mechanisms, by utilizing muscular endurance and muscular power inclusively. Think about a pushup… I can increase the strength by progressing to a pushup 1/2 down hold 3-5 sec down again hold, up 1/2 hold and to a pushup plank hold, I can also increase strength by making someone pushup and clap, I can increase strength by performing a pushup as slow as possible to the bottom and then increase the speed at which they move back up to the pushup position. Incorporating periodization in strength training plans is important to reduce injury, reduce plateau potential, and to accommodate the variations and unique demands of every individual. The answer really is as long as your exhausting the muscle and even increasing weight as you get stronger it isn’t necessarily important to lift substantially heavy weights. We can utilize many methods to still get stronger without having to lift heavy weights
Am I too old to start strength training?
Maintaining an active lifestyle is the most important tool we can encourage absolutely every population to do in that they can maintain muscular strength. Neuromuscular system is also one of the most important responsive systems that strength training can develop and maintain healthy lives. There are many people whom never traditionally lifted weight or performed in a traditional strength training plan but live an active lifestyle and maintain a very healthy life. The problem persists when we become sedentary and we stop using muscles.
As we age our body loses muscle mass because we often become inactive as we age. Elderly people can very well still increase strength by resistance training. The impact resistance training has on elderly is huge because it benefits their quality of life. The biggest component of benefits from resistance training is having the strength and coordination to avoid falls which aids in avoiding injuries. Falls are a major source of injury and debilitation and can often lead to death.
Women, children, men, and elderly all benefit from strength training gains even the percentages increase similarly from their starting point to the end point of a training program. The differences may be that one population can start at stronger point but the gains runs similar when we talk about getting stronger. Even for those whom have never performed resistance training truly benefit even if a lot of their early gains are resulting from learning how to efficiently produce force and maximal movement with very little weight.
Will I get too big while strength training?
There are several different types of strength exercises we can manipulate so that one doesn’t get “TOO BIG” in a resistance program. I might encourage a client to lift lower weights really fast, I might incorporate bands and stability/balance movement patterns, I might have someone do a movement very slow with their own body weight. The reality is we can get stronger without even lifting weights therefore we can also design strength training plans to match the goal of the individual if they do not want to get “ TOO BIG”. Genetically we are uniquely prepositioned to get big or not through exercise based on the type of muscular fibers we encompass (although we can manipulate training mechanisms to surpass our genetic predisposition). Although if one fears getting “too big” we can design programs that aid in accomplishing strength gains without massive muscular growth in size.
Do I have to lift weights to get stronger?
I’d say in the area of getting huge muscular mass growth more than likely is very necessary to lift weights or heavy objects. Although in the are of getting stronger think of a gymnast we don’t life weights we mostly use body weight, speed, power, and muscular endurance mechanisms Wouldn’t you agree that the amount of force, velocity, and power a gymnast can endure is incredible? Not saying gymnasts don’t benefit from lifting weights but it isn’t necessary to lift weights to become stronger.
Professional strength trainers have the knowledge to build programs that can build strength and various different ways. Weights may increase the efficiency and speed at which someone can reach a desired strength. The answer to the question do I need weights to get stronger is No.
Do I need a gym membership to get stronger?
As a personal trainer who created an online fitness program that has filmed numerous workouts that utilize no weights I can assure you can get stronger anywhere you have space to do so. A gym membership may encourage you to stick to a fitness program, be convenient, or provide you with the tools to getting stronger. A gym membership is one hundred percent not necessary to getting stronger. Now if your goal is to have massive muscular mass gains and you do not own the equipment to achieve such goal than i might say sure you’re now going to need a gym membership. Although if your goal is to get stronger in general we can find many other ways that can help someone reach their goals with out a gym membership,
What’s the most efficient way to get stronger?
Depending on the specificity of the goal, lifestyle of the person, access to fitness equipment and programs for increasing strength will depend on the person asking. I would say for me is performing a variety of different types of exercise through the week keeps me motivated to workout often. The BEST most effective method I would prescribe to the general healthy population is to perform resistance training at least twice a week. While living a very active lifestyle and engaging in cardiovascular training, balance training, and flexibility training too. If you don’t use it you will lose it when it comes to strength. We can lose it very fast so staying active daily is important for maintaining and sustaining strength.
Never forget that everyone benefits from some sort of strength training just the style of strength training and the level can be vastly different. Always remember that remaining active can be the most efficient tool we can give ourself so that we live stronger and longer. Always remember that your level may be very different than your best friends level so remember that when your start a program so we can reduce the potential for injuries.
I don’t have equipment, a gym membership, I have no time can I still get stronger?
The issue here is a planning malfunction, believing we can do it, and the desire to prioritize the need to get stronger, maintain strength, and sustain an active lifestyle. We don’t need a gym membership, we don’t need equipment, and we can find time if we prioritize the importance to the longevity of our lives. Too tired? Everyone is too tired therefore we need to dissect our our daily lifestyle and create the time before our time runs out. The older we get, the more we hurt, the more we hurt the more we don’t want o be active, and the more we are not active the more we allow space for pain and disease to set in. The excuses are going to be there in every facet of our life but the motivation and desire to be healthy is that we call need to nurture. In friends, family, communities, towns, cities, states, and countries. It is our responsibility to live stronger, live longer, and to take control of the health for ourselves and the people we love.
Why is strength training so important for the aging population?
Here is the deal we all are aging right no matter what point of life you're in. Today even our children’s health is dealing rapidly due to the lifestyle we as a country has created for them. The focus point is that we need to encourage all populations to increase strength and health from day one. Learning how to prioritize strength and health in our lives so that as we age we don’t die too early, increase cancer possibilities, decrease obesity rates, and to honestly feel good for all of our lives.
Imagine if we all just ate healthy, worked out daily, and engaged in active lifestyles from the moment of birth and never ever stopped what would happen in our lives. Imagine if we didn’t let our excuses keep us from feeling healthy and strong. Do you know what that would do for us for the long term if we always no matter what focused on being healthy and strong? Think of all the pain and suffering that would be diminished if only we could all prioritize such lifestyles. Strength Training is so important for everyone including the again population because we all are aging. Find an active older individual and ask them how they did it and practice what they preach.
Nutrition:
How am I supposed to eat for getting stronger?
Here is the deal, the goal must match with the diet. When an individual wants to gain muscle mass the primary focus will be on protein. Although, when we are talking about sport performance gains in athletes, that percentage is going to be significantly different. We also play with diets the same way we play with types of exercise; in order to meet the variations and individual goals, timing, specificity, performance, weight, height, and so much more go into play when prescribing a particular diet.
For the general population, when eating a very balanced diet that is full of optimal nutrient dense foods, anyone will have the nutrients necessary to get stronger. When we are putting focus on sport performance, carbohydrates are going to be the main foundation of energy source to perform at peak. Now, when we are talking about mass, we focus on higher protein intakes and timing. When we are talking to the average person, trying to get stronger balance will be the key to earning progressive strength gains.
Is a high protein diet the best way to get stronger?
Consuming protein is necessary to get stronger. Although a diet consisting of extremely high levels of proteins has been proven not to be necessary for performance and strength gains. Even a diet consisting of 15% of proteins can still yield strength gains in athletes focusing on sport performance. It is the carbohydrates that give us enough energy to perform muscular work. It is the proteins that come in to repair and aid in other body processes. Athletes are also consuming higher caloric diets; therefore, there are more readily available proteins that can be used. So an athlete may need double the amount of protein in their diet, but the percentage of macros is still around 15% because they need the carbohydrates for the energy to perform their explosive exercise. When it comes to the general population, whom are trying to just get stronger now, (we are not talking about weight loss) as long as your are eating a sufficient daily recommended dose of proteins you will have enough to get stronger.
What should I eat before strength training?
Eating 200-500 calories before intense strength training may help provide one with the proper energy to perform the workout most efficiently. We eat before exercise to provide us with the energy to perform it and keep performing this strength exercises so that we have to power to do it and keep going. Thinking of fueling as preparing the body for the work that is going to be performed in the work out. If you are doing a low intensity workout, a normal breakfast is sufficient. Although if you are going to be exploding strength exercise with everything you got, a high carbohydrate breakfast with a little protein should be the focus.
Should I eat anything during strength training?
When it comes to strength training eating during isn’t necessary. The focal point should be on having enough carbohydrates to perform before the exercise and having enough hydration/fluid intake before, during, and after the exercise. Eating during strength training could develop muscular cramps, intestinal discomfort, and fatigue. Drinking an electrolyte-filled sports drink could help aid in having more energy to perform longer, faster with more power potentially. In general, it is not necessary to consume foods during a strength training activity.
What should I eat after strength training?
Carbohydrate rich and protein rich foods are the focus when consuming food after an intense workout. We need to replace our energy stores through carbohydrates and we need to eat proteins to repair our muscles post workout. The main macronutrient that is going to be depleted is carbohydrates but the muscles repair efficiency is going to come from the proteins. The fat just aids in both a little energy and a support in both nutrients efficiency. Carbs, proteins, and fats need each other to give the most efficient body processes we want inside our body. Each one of them has an important job to do and we truly do need all of them if we want to be truly all around healthy.
Are fluids important before strength training?
I am sure you just laughed at this question but absolutely fluids are important not only before, but during, and after. Before exercise we are preparing the body with fluid so that we can perform our exercise most efficiently. Water is a vital nutrient our body needs and we need it consistently and constantly forever and always. Dehydration will decrease performance, decrease bodily functions, and increase injury and sickness. Fluids are even more important than carbohydrates when it comes to exercise. So just drink it!
Are fluids important during strength training?
We can lose so much fluid during exercise and our body can’t live long without it. Replacing fluid consistently throughout the day is important for everyone to be healthy. Fluid is even more important when we workout because we deplete our body so quickly during workouts. Taking water breaks, carrying our own water bottles with us, and keeping the focus on proper fluid intake will support our necessary fluid intake. Remember fluid intake is important before, during and after exercise.
Are fluids important after strength training?
If you sweat like boss during your workout it is a must to replace those fluids after the workout. Drinking more fluids than usual on hard workout days and keep drinking fluids after will help efficiently reach strength goals. One whom is fluid depleted cannot deliver nutrients efficiently through out the body and fatigue will set in fast. Muscular soreness can increase when fluid depleted and the ability to go hard again the next time will be diminished. Overall health is the focus so replace that fluid indefinitely though the day and most importantly post workout.
What’s should I focus on when choosing foods that help efficiently increase my quality of strength?
Quality nutrient dense foods that yield a balance of nutrients will help you efficiently increase the quality of strength. Keep feeding those muscles with quality proteins, eat healthy fats, and eat quality carbohydrates for energy. Do not eat a donut to increase performance. A crash is going to happen before you even get the energy to perform any strength training. Fruits, vegetables, rice, quinoa, and potatoes are great nutrient sources. The more natural the food source, the more quality nutrient you're going to get. Eat those good carbs for energy, eat those good proteins for muscle repair, eat some fats for energy and good fats that will aid in the necessary delivery of vitamins, nutrients, and minerals. Don’t forget about that amazing water intake too.
The benefits of strength training for everyone in all populations and demographics is important for longevity and quality of life as we age.
Wrap up: strategies
1.2-1.6g protein/kg body weight to maintain and 1.6-2.2g protein/kg body weight to build (broken up evenly throughout all meals/snacks in the day)
Eat 200-500 calories 30-60 minutes before workout
Eat to refuel 15-30 minutes after
STAY HYDRATED!!
