Join now and pay just £10 for September!

Skip to main content

The benefits of strength training

Posted on July 16th 2021 by

The benefits of strength training

The benefits of strength training

With gyms across the UK reopening on the 12th of April earlier this year, many people have enjoyed coming back to the gym, taking part in group exercise classes and returning to the swimming pool.

If you want to get back to your previous fitness levels or are looking to try something new and exciting then this blog is for you!

In this blog, I will share with you the benefits of strength training. Strength training is suitable for LED members of all ages and abilities. Regular strength training can improve your heart health, and strengthen your joints and muscles, as well as making it easier for you to lose weight to look and feel better! Here are a few reasons you should add strength training to your programme. 


Increased Muscle Strength

One of the key benefits of strength training is to increase the strength of your bones and muscles to support a healthy body. Strength training will cause the body to adapt and grow from the heavier stress you put on your muscles and bones. This extra stress causes them to get stronger which means they will be more prepared in the future to handle heavier demands.

In addition to this, the increased muscle will it easier for you to lose body fat and manage your weight as an increase in muscle mass will boost your metabolism. This means that when you are exercising you will burn more calories as your muscle mass increases. Strength training can be a an excellent stimulus in creating bigger and stronger muscles and can be achieved at any ability level.


"The Big Three"

There are many different exercises you can do to improve your strength. The main three “big lifts” are the squat, bench press, and deadlift.


Barbell Squat

The squat is an amazing exercise which will work your full body and has been dubbed the “king of all exercises”. The main muscles recruited are the glutes, hamstrings, quads and core. If you had to chose one movement to build the greatest amount of muscle and strength you would choose the squat. The benefits of the squats are endless, including help with athletic and running performance. 

Due to the squat recruiting so many muscles in the body, this also makes it great for burning calories because it takes a lot of energy to perform.

Some further benefits are:

Here is an instructional video on how to do squats with proper technique:


Barbell Bench Press

The bench press is an extremely effective upper body exercise. The main muscles recruited are the pectorals, shoulders, triceps. The core and back are also heavily involved to keep you stable. 

The bench press is a compound movement done with a barbell and is great for anyone looking to increase their upper body strength. The movement starts with the bar stable over the shoulders and comes down to your lower chest and then back and up to your shoulders in the starting position. The bench press, being a barbell exercise, allows you to have more weight on the bar and give your muscles the stimulus they need to grow stronger.

Some further benefits are:

  • Improvements in shoulder and upper back stability
  • Growing your triceps
  • Athletic ability in many sports
  • Can be adjusted to target specific areas


 

Barbell Deadlift

The deadlift is a great exercise for your lower body and posterior chain. This includes your upper and lower back, glutes, hips and hamstrings. The movement is great for building strength and muscle and can be progressed by increasing the lifted weight, increasing repetitions and decreasing rest time between sets. It is great for anyone looking to increase strength and to be safer and more stable when picking up heavy objects. If done correctly a good deadlift will help protect your lower back and build a solid foundation.

Some further benefits of deadlifts are:

  • Improved posture
  • Improved grip strength
  • Building bone strength
  • Protecting your lower back

Here is an instructional video on how to complete a deadlift with proper tehcnique: 


If you’re now thinking “Great, so how do I start doing these exercises?”

 I would recommend StrongLifts 5x5 because it has a straightforward structure which makes it easy to follow and you can easily monitor progress.

The idea of the program is to do 5 sets of 5 reps of squat, bench, deadlift and overhead press and to increase the weight each workout by 2.5kg. This allows for you to make progress each week and to become stronger and get familiar with the exercises. The deadlift is 1x5 because it is a very demanding exercise, so the volume is kept low.

The workout alternates from week 1 and week 2 and the program can be done for 12 weeks.


StrongLifts 5x5 Week 1

Monday - workout A

Wednesday - workout B

Friday - workout A

Squat 5x5

Squat 5x5

Squat 5x5

Bench Press 5x5

Overhead Press 5x5

Bench Press 5x5

Barbell Row 5x5

Deadlift 1x5

Barbell Row 5x5


StrongLifts 5x5 Week 2

Monday

Wednesday

Friday

Squat 5x5

Squat 5x5

Squat 5x5

Overhead Press 5x5

Bench Press 5x5

Overhead Press 5x5

Deadlift 1x5

Barbell Row 5x5

Deadlift 1x5



With this information you can now begin your strength training journey to become stronger and fitter. If you have any further questions or need assistance, please contact me on tcole@ledleisure.co.uk or alternatively speak to a health and wellbeing coach at your local leisure centre and ask for a FREE 30-minute session. 

This entry was posted in News by . Bookmark this permalink.