How To Get a Lift Out of Strength Training

What do you envision when you hear the words strength training? Barbells and weight plates, the heavy-duty tools of those who pump iron at the gym, probably come to mind immediately.

But that form of strength training (or resistance training) is just one way to build muscle. In truth, you don’t have to lift weights to grow stronger. You’ve got other exercise options — including some that require NO equipment.

Let’s work out the details with exercise physiologist Katie Lawton, MEd, and athletic trainer Tom Iannetta, ATC, CSCS.

What is strength training?

Strength training is a type of exercise where your muscles work against some form of resistance. The activity “loads” muscles by forcing them to overcome, resist or control an opposing force.

Think about doing a basic bench press, to use a classic weightlifting example:

• You overcome a force while lifting the weight (concentric contraction).
• You resist a force while holding the weight at the stop of the press (isometric contraction).
• You control a force while lowering the weight (eccentric contraction).

“At each step, you’re applying a stimulus to make your muscles work,” explains Lawton. “As you do this, your muscles grow stronger and adapt to meet the demands that you’re putting on them.”

On the flip side, ignoring strength-building activities comes at a cost. If you don’t regularly work your muscles, they tend to lose mass and weaken, especially as you age.

Types of strength training

Health and fitness guidelines generally recommend devoting two workouts a week to full-body strength training. (That can be spread out over more days, too, with specialized workouts focused on your upper body and lower body.)

Strength-training workouts typically last 30 minutes to an hour. Here’s how you can spend that time.

Free weights

To state the obvious, lifting heavy things builds muscle. A free-weight workout could include testing your upper and lower body muscles with equipment like:

• Barbells
• Dumbbells
• Kettlebells
• Medicine balls

Stabilizing free weights as you move them around during exercise places extra demands on muscles while also activating more muscle groups. “You get a big payoff from free weights,” says Lawton.

Weightlifting machines

Weightlifting machines feature systems of pulleys, wheels and levers to help you lift weights. They essentially use engineering to help you move pounds up, down and around during your workout.

The mechanization allows you to lift weights without worrying about the potential wobble that comes when you try to hold free weights steady.

“Utilizing weightlifting machines may be a safer alternative for someone who is just beginning a weight training program,” says Iannetta.

So, are weightlifting machines better, worse or the same as free weights? Well, that’s a big point of debate within the fitness world. Bottom line? Research shows both are beneficial, and the choice often comes down to personal preference. 

Resistance bands

Don’t be fooled by the look of resistance bands. Stretching those oversized rubber bands works your muscles just like using free weights or weightlifting machines and offers similar strength gains while being easier on your joints.

“Resistance bands are versatile, effective and great for all fitness levels,” notes Iannetta.

In comparison to other strength-training equipment, resistance bands are portable, versatile and less expensive, too.

Body weight exercises

You don’t need equipment for a strength-training session. You just need … well, yourself. That’s because body weight exercises use only your body mass and gravity as resistance to build strength.

Examples of body weight exercises that qualify as strength training include:

• Push-ups
• Burpees
• Planks
• Wall squats
• Lunges

“Body weight exercises might seem simple, but they’ll work your muscles pretty hard,” says Lawton. “Small-scale studies show they can deliver the same benefits as lifting traditional weights.”

Suspension training is another type of body weight workout, although it requires a system of straps and other equipment to elevate you above the floor.

Benefits of strength training

No matter what form of strength training you choose, your body will see benefits. Here are 10 ways it makes you healthier, stronger and better equipped to handle the physical demands of daily life.

1. Increases strength and muscle tone: People generally see physical improvements in muscle growth within two to three months of starting a consistent resistance training program.
2. Weight management: Increased muscle mass boosts your metabolism and daily calorie burn. The reason? Muscle torches more calories than other body tissue, even when you’re just sitting around doing nothing.
3. Builds up balance: Strengthening your core and lower body muscles provides your body with a more stable base to help you stay balanced and upright.
4. Strengthens bones: Weight-bearing exercises stimulate tissue growth that makes your bones stronger, which can protect against osteoporosis and bone fractures.
5. Benefits your heart: Strength training can reduce cardiovascular disease risk factors, like high blood pressure and high cholesterol, to help your heart function more efficiently.
6. Helps blood sugar management: The American Diabetes Association recommends strength training two to three times per week, given its ability to improve blood sugar management and insulin sensitivity.
7. Decreases injury risk: A stronger body is less likely to break down. A review of studies found that increased strength training reduced sudden injuries and overuse injuries.
8. Boosts your mood: Lifting can give you a … well, lift. That’s because strength training and other forms of exercise trigger the release of feel-good hormones known as endorphins.
9. Protects your brain: Studies show that strength training can push back against cognitive decline and memory loss as you age. Exercise in general is considered one of the “Six Pillars of Brain Health.”
10. Extends your life: Add up all the benefits of strength training and it translates into living longer. Researchers say muscle-strengthening activities reduce your chance of premature death by 10% to 17%.