Strength Training Tips for Men
Let's be honest; finding the time and motivation to hit the gym regularly can be tough. But that doesn't mean you can't get a great strength training routine whenever your schedule allows.
After all, strength training is essential for building muscle, burning fat, and improving overall health. Fortunately, plenty of at-home workouts enable men to build strength while avoiding the usual gym crowds. And by combining several different types of strength-training activities into your routine (like these 6 best strength programs for men), you can save time and achieve optimal results.
But what exactly is strength training? It's an activity that challenges your muscles to work harder than normal activities like walking or climbing stairs.
You might think of lifting weights as strength training, but it's just one way of increasing strength — specifically, the amount of weight you can raise.
Cardio is not just for burning fat.
When it comes to burning fat, cardio exercises like running, cycling, and swimming are often the first things that come to mind. But while these activities are suitable for burning calories, they don’t help you build new muscle.
In fact, high-intensity cardio workouts can break down muscles, reducing the amount of power you can build over time. That’s why strength training is essential to any good fitness plan. It helps you increase your overall muscle mass, which can, in turn, boost your resting metabolic rate (the number of calories you burn each day). The more muscle you have, the more fat you’ll be able to burn at rest. And by adding more strength to your body, you’ll also increase your metabolism-boosting lean muscle mass.
Strength training can help you lose weight and build muscle.
Strength training is a great way to build lean muscle, which can help you lose weight. On top of that, strength training can also help reduce your risk of developing chronic diseases like heart disease and type 2 diabetes. This is because strength training has also been shown to improve blood flow, which can help lower blood pressure and reduce your risk of blood clots.
Researchers have also found that strength training can help improve insulin sensitivity, which can be helpful for people with type 2 diabetes. One study found that a group of older adults who did weight training two times a week for 12 weeks had lower insulin levels than a comparable group who only did aerobic workouts. They also had lower levels of C-peptide (a protein that indicates insulin production in the body).
7 Key benefits of strength training
- Better bone health: In people with osteoporosis, bones become porous and break more easily. Strength training has been shown to reduce the risk of this disease by creating more robust bones. A study published in the Journal of the American Medical Association found that women who did resistance training three times a week for one year gained 3% more bone density in their arms, legs, and backs than women who didn’t lift weights.
- Better sleep: Your sleep quality is greatly affected by your stress levels, which are often driven by chronic disease. Strength training can help lower your stress levels and encourage deeper sleep. A study in the Journal of Sports Science and Medicine found that people who did resistance training for five weeks slept 15 minutes longer and had 46% less stress than those who didn’t lift weights.
- Improved mood: People who lift weights have been found to have lower levels of the stress hormone cortisol, which can improve your mood and help with depression. One study found that people who did resistance training two times a week for six weeks had lower cortisol levels than those who only did aerobic exercise.
- Increased energy: Regular exercise can help boost your energy levels and make you feel more relaxed and focused. One study found that people who did resistance training for 10 weeks reported improvements in energy levels, anxiety, and depression compared to people who just did aerobic exercise.
- Improved blood flow and heart health: Regular exercise has been shown to lower your risk of heart disease, which is the leading cause of death in the world.
- Improved brain health: Regular exercise can help keep your brain healthy by reducing the risk of Alzheimer’s disease, depression, and anxiety. It may also improve verbal memory, attention, and higher-level cognitive function.
- Better overall health: Regular exercise can help reduce your risk of chronic diseases like diabetes, cancer, and heart disease. It can also help increase your quality of life as you age.
How to find the time and motivation to train
Finding the time and motivation to perform a regular strength training routine can be challenging. Still, it’s important to remember that it isn’t just for bodybuilders — anyone can benefit from strength training. If you want to see results, you’ll need to prioritize them. Ideally, you should aim to hit the gym twice a week, but even once a week can make a difference.
Make sure to incorporate strength training into your workout plan and not just your cardio routine, and try to do it at a time of day when you’re less likely to feel tired or stressed. Another way to stay motivated is by setting short-term and long-term goals. For example, you might want to lift heavier weights every few months or complete a particular strength training routine by a specific date. Or you could challenge yourself to do a certain number of sets or reps at each workout.
Which activities build the most strength?
Researchers studied different strength training routines in men and women to determine which activities build the most strength. They found that a combination of weight lifting, bodyweight exercises like pushups, and isometric exercises like step-ups and planks led to the best results. The researchers also found that shorter, higher-intensity exercise routines (like 5-minute circuits) can be as effective as a longer workout if you’re pressed for time.
You can find many options online if you want to pick a specific strength training program. Remember that the best strength training routine is the one you follow, so make sure to find something you enjoy so you’re more likely to stick with it long-term.
The best strength training programs for men
You can read: What Else Are 5 Examples Of Strength Training?
- Starting Strength: This three-day-a-week program starts with heavy weightlifting to build strength. You can find more information and a guide to the program here.
- StrongLifts 5x5: This program is a five-day routine that starts with low weight to warm up your muscles, followed by heavier weightlifting to build strength. Find the complete program here.
- Gymnastic Strength Training: This is a five-day-a-week program for gymnasts and people who want to build a strong core. Find more information here.
- The 5/3/1 Program: This four-day-a-week program starts with light weights and gradually increases the weight each time you repeat the program.
At-home bodyweight workouts
Bodyweight exercises are great if you’re just beginning a strength training routine. These workouts can be done anywhere (including your living room or bedroom), so there’s no excuse not to get started. You can do these exercises two or three times per week on non-consecutive days.
- The Squat: Stand with your feet hip-width apart, toes facing forward. Push your hips and lower your body as if sitting in a chair. Squeeze your thighs and knees together, keeping your spine straight. Go as low as you can without feeling pain in your knees. To return to the beginning posture, push through your heels and straighten your legs. Do 10 to 15 reps for one set.
- The Lunge: Stand with your feet hip-width apart and take a big step forward with one foot. Bend both knees and push your hips back, lowering your back knee towards the floor (don’t let the knee touch the ground). To return to the starting position, push off your front foot. Do 10 to 15 reps with each leg for one set.
- The Push-up: Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Keep your spine
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