Man doing plank min
Fitness Essentials

A short guide to strength training

For some of us, feeling strong is one of the main motivations for making good decisions for our health.

Knowing how to better build your strength and what it can do for your body will help nudge you out the door the next time you’re bargaining with yourself to ‘do it tomorrow’.

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’ll notice day-to-day activities become less strenuous, while your energy levels increase. Normal daily activities like carrying grocery bags home will feel less difficult as your new muscles will compensate for the weight you would normally bare on your weaker muscles and joints. So basically, being strong feels pretty sweet!

Literal ‘Steps’ to Strength Training

The goal of strength training is to develop power through building the muscles. Strength training can be practiced with or without weights, for example, taking the stairs is a form of strength training for someone who is new to that kind of exercise. Basically, whenever you’re moving or lifting in a way that your body is not used to, it’s considered strength training.

Getting the most from your strength training

Lucky for us, our muscles are constantly adapting to the activities we do and the weight we put on them. This means that your workout should always be more intense than what you do throughout the day to develop the right kind of muscle perseverance.

By varying your strength training exercises and their execution, your body will not be able to adapt to the demands made on it, making the training more stimulating for your muscles. Keeping your routine fresh and new also helps you enjoy the process because there is nothing worse than getting bored of fitness.

Examples of how you can diversify your next strength training session:

  1. Number of repetitions and sets: You can change the duration from 30 seconds to 45 seconds or do more than one circuit to push yourself to do more repetitions.
  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.
  3. Increase the speed: By increasing the speed of your exercise, you will do more reps in a shorter time, incorporate cardio and experience muscle fatigue faster. Speeding up builds muscle fibers quicker as well, which is important if you're doing a lot of endurance training.

Pro tip: Never sacrifice quality for quantity, so if you can’t speed up without performing the right movements, than you’re going too fast!

Did you know?

If you want to know more about strength training or how you can get started today, and you’re a 7 Club Member, feel free to send an email to Seven’s personal trainer through