Man doing plank min
Fitness Essentials

A short guide to strength training

Building muscle not only looks good, it also improves you posture, protects your joints and improves your coordination!

When practiced regularly, strength training has a long list of health benefits that go over and above how your body looks.

Here’s some of the biggest positive effects strength training can have on the body:

  • Strong muscles reduce the weight on our body's joints, preventing long term joint degradation and ensuring healthy bone density.
  • Enhances your metabolism in the long run.
  • Improves your posture.
  • Promotes the communication between your nerves and muscles, making your reaction time much better.
  • Better athletic performance overall.

Aside from these positive health effects, you might notice an increase in energy levels, better sleep and an overall boosted mood. Plus normal daily activities like carrying grocery bags or climbing stairs will get easier as your muscles adapt to the increased demands of strength training. Basically, being strong feels pretty sweet!

Getting the most from your strength training

You can start strength training right from your living room, no weights needed! These three simple tips can help you build a practice that gets results:

  1. Go slow: Slower reps can help you feel more of burn - don't rush through our workouts and rely on momentum!
  2. Switch up the exercise: If you find yourself repeating the same squats every time, switch it up for lunges or a different leg workout. Bored of squats? Try a new variation like Bulgarian Split Squats or Pulsing Squats.
  3. Isolate target muscles: Try working out one muscle group per day to give it your full attention, and never workout the same muscle group 2 days in row.

Pro tip: Never sacrifice quality for quantity; 5 good squats are worth far more than 15 with poor form.

Are bodyweight workouts enough?

Bodyweight workouts are enough to build strong muscles and get visible muscle definition. They're also a great way to perfect your technique, which is essential if you want to use weights further down the line.

Here are some tips on getting the most out of strength workouts at home:

  • Complete fewer reps, but fully engage your muscles each time (don't rely on momentum).
  • Don't neglect cardio, but focus more on strength and HIIT workouts.
  • Make sure you're eating enough calories to repair and fuel muscle growth.
  • Sleep 7-9 hours per night to aid recovery.

Struggling to get enough sleep? Discover the top 5 ways to get a better night's rest.

Did you know?

There's tons of strength building workouts in Seven. Download it from the App Store or Play Store today to start building muscle in as little as 7 minutes!