When it comes to choosing the most effective exercise routine, strength training stands out as the best option. Not only does it build muscle and increase strength, but it also offers a myriad of benefits for overall health. From boosting metabolism and improving bone density to enhancing mental well-being, strength training is a comprehensive workout that delivers lasting results.
Research shows that with a 12-minute strength training workout we’re
The how
When performed effectively Strength training programmes should aim to hit 3 goals:
Mechanical Tension
Metabolic Stress
Muscle Damage
Mechanical Tension
Mechanical Tension is where our muscles produce force against an external resistance – we place a demand on our muscles beyond a certain threshold – and research says this has to be above 40% of your one rep maximum to get an adaptive response
Metabolic Stress
Metabolic stress is when we feel that pump and burn after a workout – we’ve depleted the muscle of oxygen, this allows lactic acid in and changes the pH of the muscle. This starts the protein synthesis which is responsible for muscle growth
Muscle Damage
When we workout and feel super sore the next day, that’s a sign that we’ve caused microtrauma in the muscles – and during the body’s repair process itself becomes a stronger muscle
Whichever strength training programme you do, it will pay to leverage all 3 of these muscle growth mechanisms. TIP: Use full-body movements which exercise the largest muscles of the body.
Exercise is one of the foundational pillars of Lifestyle Medicine.
Book your complimentary Health Edit Strategy Session and speak with Bal to put together your programme to reach your health goals.
Lunchtime Breathwork Workshop
Equip your team with practical tools to navigate the Autonomic Nervous System, using stress management techniques to boost performance and relaxation practices to foster fulfilment and balance in their roles.
This practical, high-impact addition to your wellness strategy will not only improve individual wellbeing but also drive engagement, retention, and measurable benefits for your organization’s bottom line.
