Are Strength Training and Weight Training the Same?
You might have heard about strength training and weight training. Now, you’re wondering whether or not they are the same. Strength training and weight training have similarities but they’re not exactly the same.
Weight Training and Strength Training
It’s a type of training that involves lifting weights. It improves your general health and fitness results. In other words, it improves your strength.
Strength training, on the other hand, is a specific type of training. It aims to build muscle mass to make you stronger.
That said, when you talk of weight training, it means that you’re working out using weights. These weights include dumbbells and barbells. There are also weight machines that you can use when you’re in a gym.
Now, if you don’t have weights or machines, you can still weight train at home using your body weight. How? Push-ups and planks are just examples of weight training. The use of resistance bands is also ideal.
When weight training with dumbbells, for instance, you need to have an independent trainer or a coach, who will teach you the best techniques in handling weights. You must not try them on your own if it’s your first time.
Who Can Do Weight Training?
This type of training is ideal for if you wish to improve your health. It’s also ideal if you want to lose weight or develop your overall fitness.
Some experts agree that this training can assist in reversing muscle mass declines and joint problems. With the help of your coach or trainer, this type of training can boost your bone density, balance and you will better control of your body weight. As your condition improves, you’ll be more confident about yourself.
Do You Have to Do Weight Training Exercises Every Day?
Weight training programs should be incorporated with other exercises to make them more effective. For weight training, it involves a lot of lifting weights and weight resistance exercises.
Per week, you must perform weight training for 30 minutes two to three times. When you do weight training the first time, make sure that you work with a trainer or a coach. In that way, you will know the proper technique on how to execute it to avoid injury.
Another way to avoid injury while lifting weight is to have warm-up exercises first. These exercises can reduce the likelihood of getting injured. Aerobic exercises are great in increasing your heart rate. Make sure to warm up for 10 minutes before lifting weights.
If you wish to boost your overall health when doing weight training, you need to do fatigue sets. It means that you must do weight training as many reps as possible until your muscles fatigue. With reps that encourage fatigue limit can be effective in building strength and muscle.
You should also use the appropriate weights to help you achieve your goals. Keep in mind that lifting the wrong weights will only cause injury. When you work with a trainer, he can tell you the weights you need to lift to achieve your goals without having to break your form.
But you must avoid lifting a lot of weights. Keep in mind that you must allow your body first to get accustomed to the stress before you lift heavier weights. In that case, increasing the weight must be done gradually.
Apart from starting slowly, you should also allow your body to rest. That’s why you only need to do weight training at least three times a week. In that way, you can avoid overworking your muscles. You should also space out your weight training exercises. For instance, if you are working your lower body this day, you should work your upper body tomorrow.
What is Strength Training?
As mentioned earlier, strength training is a specific type of training that involves various types of exercises, including weight training and strength training. This exercise requires the use of resistance to encourage muscular contraction. It helps in building strength and size of muscles and bone density.
There are different strength training programs. You can do climbing and jumping. Pushups and lunges are also part of this program. As it targets different parts of the body, you will need a variety of equipment. You may use weights and machines. Balance balls, resistance bands, and sleds can also be used.
Engaging in this type of training can give you a lot of health benefits. Most people would do cardio only. Although this type of training is ideal for maintaining and building cardiovascular health, you must incorporate weight training activities to your workouts to reap the benefits of your exercise.
If you’re living a sedentary lifestyle, then strength training is more vital to you. It increases your metabolism, bone density, and posture. It can help in losing weight as you gain muscle.
Strength training is also useful in managing chronic diseases. It’s especially true if you suffer from rheumatoid arthritis. Many health experts consider it as a non-pharmacological treatment. It increases your gripping abilities while reducing pain in the hand.
Do You Need a Trainer for Strength Training?
There are special techniques that must be followed if you wish to reap the benefits of strength training. For that reason, you must work with a professional trainer. Your trainer’s education and knowledge can be valuable so he can set up a workout plan ideal for your situation.
When you work with a trainer, you will know the appropriate strength training exercises you can follow to avoid plateaus.
The plan involves the type of exercises you must do and how often you must do them. Your plan may reach for many months, depending on your situation. The program involves a lot of weights, sets, and ranges. These patterns will help your body in adapting to the stimuli and stress.
The exercises involved will consist of various movements that work on various muscle groups and joints. Remember that strength training aims to make your body strong with every part working together.
How to Design Your Strength Training Exercise?
Both strength and resistance training exercises don’t need fancy equipment. You also don’t have to purchase an expensive gym tool. It’s easy to design your routine that you can easily do in the comfort of your own home. And if you’re traveling, you can do your routine in your hotel room.
To help you get started, you can go to YouTube and find some videos that show you how to start strength training or resistance training. The great thing about those videos is that most of them are easy to follow.
However, if you wish to work with a trainer, you may contact a personal trainer at your nearest gym. Or you may choose an online trainer. No matter who you choose, make sure that the trainer is certified. He/she must be someone with a current license or certification.
How Often Should You Do Strength Training or Resistance Training?
It depends. That’s why it’s ideal that you talk to a personal trainer to know how often should you train. Keep in mind that more isn’t always better. Your training must always depend on your body weight and your fitness level.
But the average is 25 minutes. You must do strength training or resistance training three times a week. You should perform different types of exercises, like leg extensions, weight resistance, and various others.
Doing strength and resistance training every week will help you beat the natural aging process. With these exercises, you can avoid losing pounds of muscle tissue every decade. Keep in mind that losing muscle tissue would mean increasing body fat.
When you start these exercises, make sure that you start small. Do simple weight exercises, for instance, using your own body weight.
Should You Choose Between Strength Training and Weight Training?
It still depends on your goal. That’s why it’s ideal that you talk to a personal trainer who can assess your body weight and overall fitness level.
Your trainer can help in planning your workout program. He/she can determine the type of exercise you must do as you advance to your goal.
Which is Better for Weight Loss: Weight Training, Strength training, or Cardio?
Before you choose, it’s vital to remember that the more you weigh, the more calories you need to burn. Generally, you will burn more calories for every cardio session than if you concentrate on weight training for the same amount of time.
However, weight training and strength training workouts are more effective at building muscles than cardio. That’s because the muscle can burn more calories at rest. For that reason, building muscle will help you increase your resting metabolism, which is the number of calories that you can burn at rest.
Then again, weight training and strength training don’t increase your metabolism significantly. However, it increases it by a small amount.
Studies showed that you are burning more calories after a weight training or strength training session than after a cardio workout. In some reports, individuals’ resting metabolism is still elevated even up to 38 hours of weight training but they didn’t see any sign of increase with cardio training.
In that case, you’re still burning calories even after hours or days of weight training or strength training.
Instead of choosing between cardio and strength or weight training, you should do both. You should vary your exercise every day.
When you do cardio, weight training, and strength training every week, you will notice a huge difference in your body weight and overall fitness. On the other hand, you may not notice that your weight hasn’t changed. But your body composition has improved. That is, your muscle mass has increased while your body fats decreased.
Doing cardio with weights and strength training will help you lose weight and fat after a few months. You will notice changes in your overall body composition. That is, you’ll lose weight and fat as you gain more muscles.
For that reason, many personal trainers are designing a workout program for their clients to include cardio, weights, and strength training.
But don’t just focus on workouts. Make sure that you also give attention to your diet. All health experts agree that changing diet and exercise routine is the key to losing weight and achieving fitness goals.
That said, if you wish to reach your fitness goals, you need to pay attention to your diet and your exercise program. Don’t just focus on working out. You also need to change what you eat.
For a long-term weight loss, you need to reduce your calorie intake and follow a good exercise program. But some people are opting to just focus on their healthy diet. They go too far thinking that exercise will not help. But working out is also vital to achieving optimal health.
One of the many reasons people get injured while working out is that they don’t know what they’re doing. That’s why you must get a coach or a personal trainer to help you get started. It’s especially true if you’re not sure what type of exercise to help you progress to your fitness goals.
It’s also recommended that you warm up every time you start a workout routine. It’s not a good idea to work your cold muscles. Warm it up first by increasing your body temperature, blood flow to your muscle and prepare yourself for the workout.
And make sure that you wear proper workout attire. You should wear the right pair of shoes and tops. Most of all, eat a balanced diet and hydrate yourself after working out.
Strength training and weight training are similar but they’re not the same. Strength training involves weight training. But it’s not limited to it. However, both routines can improve your body conditioning and build muscle. They also help you lose weight only if you stick to your program and follow a balanced diet.
You should talk to a personal trainer before you get started with your workout routine. Keep in mind that you’re not getting any younger. Some exercises are not ideal for your age or overall fitness level.
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