Strength Training Basics Cheatsheet
What is Strength Training?
- Physical exercise designed to improve muscle strength and endurance
- Involves resistance using weights, bodyweight, or resistance bands
- Builds muscle mass, bone density, and metabolic health
Benefits of Strength Training
- Increases muscle strength and size
- Improves bone health and reduces osteoporosis risk
- Enhances metabolism and supports fat loss
- Boosts functional fitness and daily activity performance
- Improves posture and reduces injury risk
Common Types of Strength Training
- Bodyweight exercises: push-ups, squats, lunges
- Free weights: dumbbells, barbells, kettlebells
- Resistance bands: versatile and portable option
- Machines: guided movements for beginners or rehab
Basic Strength Training Program
| Component | Recommendation |
|---|---|
| Frequency | 2–4 times per week |
| Sets per exercise | 2–4 |
| Repetitions (Reps) | 8–12 for hypertrophy (muscle growth) |
| Rest between sets | 30 seconds to 2 minutes |
| Progressive overload | Gradually increase weight or reps over time |
Tips for Beginners
- Learn proper form before increasing weight
- Start with lighter weights and focus on technique
- Warm up before and stretch after workouts
- Allow 48 hours for muscle recovery between sessions
- Track progress to stay motivated
Safety Considerations
- Use a spotter for heavy lifts
- Avoid lifting weights beyond your capacity
- Stop if experiencing pain (not to be confused with muscle fatigue)
- Consult a healthcare provider if you have pre-existing conditions