Exercise tips: Build muscle mass, boost bone health, manage weight with strength training workouts

Strength training is crucial for overall health and well-being. It enhances muscle strength and mass, which are essential for daily activities, maintaining balance, and preventing falls and injuries. By increasing muscle mass, strength training boosts resting metabolic rate, aiding in weight management and fat loss. It also supports bone health by increasing bone density and reducing the risk of osteoporosis and fractures.

Mentally, strength training reduces symptoms of anxiety and depression, boosts mood, and improves self-esteem and cognitive function. It increases functional fitness, making everyday tasks easier and enhancing independence, especially in older adults. Moreover, strength training helps manage chronic conditions like type 2 diabetes and cardiovascular diseases, promoting longevity and a higher quality of life. For athletes, it improves performance and reduces injury risk, making it a vital component of any fitness regimen. Here are 8 effective ways to get the maximum benefit from the strength training workout suggested by Mumbai-based fitness trainer Neel Krishnan.

• Set clear goals

Establish clear goals using the SMART criteria: specific, measurable, achievable, relevant, and time-bound. This helps maintain focus, track progress, and stay motivated. For example, instead of a vague goal like "get stronger," aim to "increase my deadlift by 20 pounds in three months."

• Follow a structured programme

Adopt a structured workout programme tailored to your goals to ensure balanced muscle development and prevent overtraining. Whether you choose a split routine or full-body workouts, structured programs provide a clear roadmap, helping you stay consistent, progressive, and effective in your training efforts.

• Prioritise compound movements

Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises engage multiple muscle groups simultaneously, making them more effective for building overall strength and muscle mass.

• Ensure proper form and technique

Maintaining proper form and technique is crucial to prevent injuries and maximise exercise effectiveness. Poor form can lead to strain and injuries. For instance, during squats, keep your knees aligned and your back straight. Consistent proper form ensures effective muscle targeting and safer workouts.

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• Implement progressive overload

Progressive overload involves gradually increasing the stress on muscles during training, essential for continuous growth and strength improvement. Increase the weight, repetitions, or sets, or reduce rest intervals. For example, if performing 3 sets of 10 reps with a certain weight, increase the weight or add another set over time.

• Incorporate rest and recovery

Rest and recovery are vital for muscle growth and repair. Muscles grow during rest periods, not workouts. Ensure adequate sleep (7-9 hours per night) and include rest days to prevent overtraining.

• Maintain a balanced diet

A balanced diet is crucial for fuelling workouts and supporting muscle recovery. Consume adequate protein for muscle repair, carbohydrates for energy, and healthy fats for overall health.

• Warm-up and cool down

Warm up before and cool down after workouts to enhance performance and prevent injuries. A proper warm-up increases blood flow and flexibility, preparing your body for exercise. Cooling down gradually lowers heart rate and reduces muscle stiffness.

Bonus tips

• Stay consistent: Consistency is crucial in strength training. Regular, scheduled workouts ensure steady progress and help form a habit.
• Listen to your body: Pay attention to signals like pain, fatigue, or soreness. Distinguish between normal workout discomfort and potential injury.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.