After the Benson Commons underwent construction, the fitness room, which was in the space that the Student Lounge now occupies (in the Jack), moved into the Soffer Athletic Center. As the fitness room became more convenient in its proximity to other buildings at Berkshire, I think it’s a great opportunity for people to start their strength training journey. But first of all, what is strength training?
Strength training
Strength Training is a type of exercise that contracts the muscles against outside resistance. The resistance could be caused by anything, from your body weight dumbbells, barbells, resistance bands, and many other objects!
Now we know what Strength Training is, but why should we start training for strength?
Benefits of strength training
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Improvement in athletic performance
Strength training could be beneficial for athletic performance in multiple aspects. Training for muscular strength through exercises like heavy-weight squats could lead to more explosive bodyweight movement, which is crucial in sports like football. Also, training for muscular endurance by performing high repetitions of exercises could help you maintain a consistent record for movements like continuous sprints, which is a common element in many sports like soccer, basketball, and others.
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Improving Posture
Strength training could also lead to better posture as well. Through compound exercises like squats and pull-ups, people can learn how to properly engage muscles that are not frequently used in our daily lives – like the glutes and the stabilizer muscles in the back – to improve postures like the round shoulder, a posture where the shoulder is slouched and hunched compared to the ideal proportions.
Although Strength Training is great, there are some precautions you should take before engaging in it.
- Stretch and Warm Up! Stretching and warming up before Strength Training and as well as other physical activities prevent injuries and help your body get prepared before the main workout.
- Aspire to perform in the correct form! Performing exercises in incorrect form could lead to injuries.
- Aspire full range of motion (ROM): Although the partial range of motion is great at the beginning, ultimately aim for full ROM to maximize muscle growth.
Now, what are some ways we can start Strength Training?
Different ways for strength training
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Traditional Weightlifting
Traditional weight training typically uses free weights like dumbbells, kettlebells, barbells, and weight machines as outside resistance. Strength training through traditional weightlifting involves both single-joint and compound movements, where the former is effective in specific muscle growth while the latter is more effective for overall strength.
Pros: Easy to progressively overload by adding weights (to gain more strength)
Cons: require equipment in fitness centers (which we have in Berkshire!)
Some well-known exercises include the Big 3: (Squat, Deadlift, Flat Bench Press).
One way to start traditional weight lifting: try the Strong Lifts 5X5 routine, which involves the Big 3, Overhead Press, and the Barbell Row.
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Calisthenics
Calisthenics is a type of strength training that uses one’s body weight as resistance to perform compound movements like pull-ups and push-ups. People can start strength training in calisthenics by solidifying basic exercises like push-ups, inverted rows, pull-ups, and dips and then working their way through advanced skills like the front lever and the planche.
Pros: You can train for strength with limited equipment – even with just your body
Cons: Harder to progressively overload for muscle growth (as increasing reps at some point leads up more towards muscular endurance rather than strength)
One way to start calisthenics: Try some push-ups, planks, and bodyweight squats in your room!
I hope this will help you get into strength training!
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