Strength Training comes with lots of benefits - improved bone density, balance, co-ordination and posture to name a few. The beauty of strength training is that it can be done anywhere - including your own home and will be a useful training tool for all ages and abilities.
We're excited to launch Strength Training over on Digme at Home this week. Join Kate Thursday 21 May at 7.30am and give it a go for yourself. And if you're in need of some dumbbells to complete your at-home-gym we've got you covered. Our Digme Dumbbells are available at the Digme shop.
In this blog, Ben Davie our Head of concept provides guidance on Strength Training from the comfort of your own home.
What is Strength Training?
You may hear the term ‘Strength Training’ and instantly think Arnold Schwarzenegger lifting super heavy weights in Golds Gym, California. And whilst this is a fine example of Strength Training, it is far more accessible than this and also a superb addition to any training program.
If you are a newbie to strength training, we've put together this helpful 2 step guideline. These steps are periodised - it’s important to walk before you run, right!
1. Build the fundamental bodyweight movement patterns
Think about Squatting, Lunging, Pushing and Pulling. Focus on Core strength and balance. All of these movement patterns can be developed within our Digme at Home classes like Matrix Total Body and Matrix Core.
2. Add resistance
Once you have built some competency with these movement patterns, you can add some resistance. For example, a set of Dumbbells. This will help to build additional strength within these exercises. Whether you have just started out on your exercise regime, or a 5 time per week runner, strength training can be for you.
Benefits of Strength Training
Whether you are a complete newbie to a regular exercise routine or regular, strength work has many benefits for you! Here are just 5 of them:
1. Improved body mechanics
A regular strength program helps to improve posture and balance. One study has shows that older people, who are perhaps more likely to be susceptible to falling, reduce this risk significantly by following a regular strength program. This is due to the improved body mechanics that Strength training will provide.
2. Improved performance
If you are a cyclist or runner, strength training will help you to become more efficient and your given discipline. Take an endurance runner, for example. When you hit that ‘wall’ where you are super fatigued, a strength training program will help to allow you to tap into additional muscle fibres. This will help you to continue to work at the same intensity.
3. Chronic disease management
Studies have documented how strength training can help to manage certain chronic diseases such as arthritis. Adding resistance training to your routine can be an excellent tool in managing the painful effects of arthritis. Studies have also shown that Strength training, along with other lifestyle changes can help improve glucose control in type 2 diabetes.
4. Protects bone health and muscle mass
As we age, we start to lose around 3-5% of lean muscle mass per year. Studies have shown that completing just 30 minutes of resistance training per week can help to improve bone density, structure and musculature strength.
5. Reduces injury risk
Strength training is an excellent ‘prehab’ tool. If a muscle is weak, it will impact the surrounding joint, tendons and ligaments. On the other hand, a stronger, more efficient muscle will help to improve overall performance and reduce the risk of injury.
The key is finding consistency - our expert coaches are on hand to provide guidance not only during sessions but also after with the ‘chat’ option on demand. You can also catch us in our Digme on Demand Facebook community group.
If you have any questions or would like any additional guidance, feel free to reach out to me at Ben@digmefitness.com.