Strength training is essential for maintaining muscle mass, protecting bones, reducing fat accumulation, lowering the risk of diabetes, and improving cardiac function, especially as we age. Overcoming fears around lifting weights, eating sufficient protein, and combating the effects of a sedentary lifestyle are all important steps to take in order to prevent physical and cognitive deterioration.
Mechanical tension is key to promoting muscle mass gain during strength training, as it refers to the force generated by muscle fibers during exercise. The goal is to reach a point of muscle failure, where it becomes difficult to complete additional repetitions. It is important to challenge the muscles during each exercise, but caution should be taken to avoid injury or overtraining. Working with a personal trainer can help develop safe and effective workout routines.
Progressive overload is a crucial concept in strength training, where the goal is to continually advance by increasing the load, volume, frequency, or making other modifications to the training routine. Changes should be gradual and planned in order to see results. Tabares recommends following the “2 in 2” rule, where if two more repetitions than the target can be completed in the last set of an exercise in two consecutive training sessions, the volume of all sets should be increased.
Workout volume and frequency are also important factors in gaining muscle mass through training. Research suggests that muscle mass can be gained regardless of how often you train, but increasing the volume within each session can lead to further improvements. Planning and structure are essential in order to see results from strength training, and focusing on volume and frequency can help to maximize muscle growth.
It is important to approach strength training with focus and determination, with the understanding that challenging the muscles and progressively increasing the intensity of workouts is crucial for promoting muscle growth. By following principles like mechanical tension, progressive overload, and focusing on workout volume and frequency, individuals can see significant improvements in muscle mass and overall strength. Working with a personal trainer can also help to ensure that workouts are safe, effective, and tailored to individual goals and abilities.
