What Is Strength Training? A complete guide to the facts and benefits

Strength training is a type of resistance training that uses bodyweight or external loads to improve your ability to overcome forces.

In short, strength training increases your ability to generate force, improves your power output and can build greater muscular endurance.

Whether you're lifting dumbbells at home or barbells in a commercial gym, strength training is one of the most effective forms of exercise you can practice. It’s got widespread appeal too - from everyday people looking to get stronger to top-level athletes chasing performance gains.

It's become an important aspect with corporate wellness programmes too, with forward-thinking companies recognising its impact on employee health and productivity.

At Stronger Wellness, we know that well-designed strength training spaces can transform a space. The right flooring, equipment layout and design approach creates an environment where people actually want to train on a regular basis - and it’s this consistency which makes all the difference.

What is strength training?

Strength training is all about improving your ability to work against a force by making your muscles stronger.

Also known as resistance training, this goal differs from the likes of power training, which focuses on explosive speed, or bodybuilding-style training, which is all about increasing muscle size.

To debunk a common myth: strength training isn't about ‘bulking up’. It's about improving functional movement patterns and overall health. You're training your body to be more capable in all physical activities that you do.

To improve muscular strength, you need to improve your ability to work against resistance. You can do this a few ways:

• Bodyweight exercises - e.g. push-ups, pull-ups, squats
• Free weights - e.g. dumbbells, barbells, kettlebells
• Resistance machines - e.g. cable systems, pin-loaded equipment
• Suspension systems - e.g. TRX, resistance bands

With strength training, there are a few core guidelines to follow:

• Choose weights that test you in the 1-6 rep range
• Aim for 2-6 sets per exercise, with 2-5 minute rest
• Train major muscle groups via compound exercises across the week
• Focus on proper form before adding weight
• Always warm up first with lighter weights
• Allow enough recovery between sessions

 

What are the benefits of strength training?

Strength training delivers a whole host of improvements across multiple areas of your health and life - these go way beyond what you just see in the mirror.

Regular strength training brings major benefits to your physical, mental and general health, as well as performance-related.

Physical benefits:

• Stronger bones and improved bone density
• Better joint stability and protection
• Enhanced balance and coordination
• Improved daily movement
• Research shows that lean muscle mass can increase your resting metabolic rate by approximately 7% after just 10 weeks of consistent training.

Mental benefits:

• Cognitive improvements
• Better self-esteem and more confidence
• Reduced stress

General health:

• Reduced risk of type 2 diabetes
• Increase in resting metabolic rate by 7% - this means you're burning more calories even when you're not exercising.
• Improved cardiovascular health
• Better cholesterol profiles
• Lower blood pressure
• Enhanced insulin sensitivity

As you can see, the benefits are wide-ranging. It helps explain why there's been such an exercise in everyday people taking part in strength training and why successful gyms and wellness facilities prioritise their strength training areas.

How does strength training improve mental health?

Resistance training is strongly associated with key mental health benefits including increased confidence, enhanced cognition, better stress management and improving social connections within training communities.

The mental health benefits to strength training are well-backed by science. Resistance training stimulates several important neurotransmitters:

• Dopamine - involved in motivation and reward
• Serotonin - mood regulation
• Noradrenaline - alertness
• Endorphins - natural pain relief and euphoria

The bonus with regular strength training is that it helps with both short-term mood improvements and long-term mental resilience. There's no doubt that it's one of the most effective non-medical interventions for managing stress, anxiety and depression.

This is why thoughtful gym design matters so much. Spaces that are well kitted out, feel welcoming and supportive encourage people to stick with their training long enough to experience these transformative benefits.

What is functional strength training?

Functional strength training focuses on sport-specific exercises and movement patterns that resemble daily activities. It incorporates a lot of multi-joint and multi-muscle - also called compound - movements that are more common in the real world. This contrasts to hypertrophy muscle building exercises, which tend to isolate individual muscles.

Core movement patterns:

• Hinge - deadlifts, good mornings
• Squat - goblet squats, front squats
• Push - overhead press, press-ups
• Pull - rows, pull-ups
• Lunge - alternating lunges, lateral lunges
• Rotation - wood chops, Russian twists

There are a large number of benefits that come with functional strength training, including:

• Improved balance and coordination
• Better movement quality
• Injury prevention
• Better posture
• Greater athletic ability

Functional training areas are great for gyms as they're incredibly versatile when it comes to programming. They're also popular with small group sessions. Functional trainers thrive off variety and get excited when they get to use gym equipment like kettlebells, medicine balls, suspension trainers, plyo boxes, sleds, sandbags and battle ropes - although maybe not all in one workout!

This equipment requires more open space and commercial gym flooring - both considerations that matter when designing effective strength training areas.

Does strength training burn calories and fat?

Here's where strength training gets interesting compared to traditional cardio. Cardiovascular exercise generally burns more calories during the actual workout, however strength training builds lean muscle tissue that increases your metabolism over the long-term.

This is because muscles require more energy to sustain than fat, meaning you burn more calories when resting. Research has shown that just 10 weeks of strength training on inactive adults increased resting metabolic rate by up to 7%.

There's also a short term impact of strength training that's known as the EPOC effect (Excess Post-Exercise Oxygen Consumption). You can see this as an 'afterburn effect', where your body keeps burning calories for hours after training.

The best approach for fat loss is to do a combination of three things:

• Strength training
• Cardiovascular exercise
• Maintain a moderate calorie deficit

This approach will help you preserve as much muscle mass as possible whilst creating the best conditions for fat loss.

From a gym design perspective, it's important that members looking to lose weight feel welcome in strength training areas. Open layouts, good lighting and strategically placed mirrors help create an inviting environment for all fitness goals.

How do I start strength training?

Starting strength training can feel a little overwhelming, especially if you've not done it before. But the fundamentals are straightforward.

Begin with basic movements that you can do with good form and under control. Then gradually build complexity and intensity into your routine.

Good beginner guidelines for strength training:

• Start with bodyweight or very light weights
• Master basic patterns before adding load
• Focus on form over high loads
• Keep sets low initially (1-3 sets)
• Get help from qualified professionals

Then when you get stronger and more confident, you can start to build in progression such as making small increases to the load you're lifting, adding more sets and trying more technical movements. The key is to progress gradually - consistency and good form over the long term always beats short periods of intensity.

How often should I strength train?

The number of times you train a week depends on your experience level and how well you can recover.

General guidelines:

• Beginners: 2-3 times per week, full body sessions
• Intermediate: 3-4 times per week, upper/lower focussed splits
• Advanced: 4-6 times per week

More training sessions isn't always better. Your muscles actually grow and strengthen during recovery, not during the workout itself. If you love the routine of going to the gym most days, factor in other types of sessions like stretching, steady state cardio and the odd HIIT workout.

In our experience, designing training facilities and gyms that accommodate this natural training rhythm with varied equipment layouts see higher member retention.

For most people, it's important to allow 48-72 hours between training the same muscle groups. Listen to your body though. If your muscles are still really sore for your next session, take it easy, reduce the weights, drop the intensity and prioritise recovery with good sleep, nutrition and stress management.

What are the best strength training exercises?

The most effective exercises for building strength are compound movements - you can't beat them! A compound exercise works multiple muscle groups at the same time. The opposite is an isolation exercise which works just one muscle group. Compounds give you the biggest return on your time investment and build true, functional strength.

Best upper body strength exercises:

• Bench press - chest, triceps
• Push-ups - chest, shoulders, triceps, core
• Pull-ups - back, biceps
• Overhead press - shoulders, triceps, core
• Rows - back, biceps, rear deltoids

Best lower body strength exercises:

• Squats - quads, glutes, core
• Deadlifts - hamstrings, glutes, back, core
• Lunges - quads, glutes
• Hip thrusts - glutes, hamstrings

Full-body strength exercises:

• Kettlebell swings (full American style)
• Clean and press
• Farmer's walks

These exercises form the backbone of effective programming because they mirror natural movement patterns, work multiple muscles and joints at the same time and allow plenty of for progressive overload.

Setting them up requires various pieces of kit that should be essential for all gyms - barbells, dumbbells, kettlebells and racks. Through our work, we've found that good strength training gyms have effective layouts with clear pathways between free weight areas, platform zones and open floor space for dynamic movements.

How to train core strength

Your core is more than just your abs. It contains all the muscles located around your mid-section, including:

• Abdominals
• Obliques (to the side)
• Lower back muscles
• Stabilising muscles

Having a strong core improves your posture, helps to reduce back pain and improves your strength performance in pretty much every exercise.

Great core exercises:

• Plank: Start in a press-up position with your forearms on the floor. Hold a straight line from head to heels without letting your hips sag down or point up. Start with 30 seconds and build from there.
• Good mornings: With a light weight across the back of your shoulders, hinge at the hips by bowing forwards and pushing your glutes backwards. Keep your core tight throughout.
• Crunches: Traditional but effective for targeting the main abdominal muscles.
• Russian twists: Sit on the floor with your knees bent, turn your upper body to the side and touch the floor near your hips. Rotate to the other side and carry on. Add weight for increased difficulty.
• Farmer's walks: Very functional exercise of carrying heavy weights around! Holding a weight in both hands, keep an upright posture and walk for 10-40m. Great for your core and grip strength.

When you practice compound lifts, your core is getting worked all of the time too. Squats, deadlifts and overhead pressing all work your central muscles through isometric bracing. For example, a heavy back squat requires excellent core activation to keep your torso and spine in a good, safe position.

Strength training mistakes to avoid

Even with the best intentions, every person hits on a few mistakes in the gym. This is fine, but being aware upfront decreases the risk of injury and increases your ability to make gains.

• Form over ego - Lifting weights that are too heavy compromises technique and increases injury risk. Master the movement pattern first.
• Neglecting progression - Using the same weights week after week won't help you get stronger once you reach a certain level. Progressive overload is essential for continued gains.
• Not warming-up - Going straight into a heavy top set without warming up isn't a good idea. Make sure your heart rate is slightly elevated and that your muscles and joints are warmed up. If you're struggling with what to do, a few very light sets of the exercise you're about to do, usually does the job.
• Not recovering properly - Training the same muscles on consecutive days doesn't allow for full recovery. You need adequate rest for your body to adapt.
• All or nothing mentality - Seven sessions in a row and then nothing for two weeks or three consistent sessions over three weeks? Consistency always wins over the long term.
• Comparing yourself to others - Everyone starts somewhere and progresses at different rates. Run your own race, focus on yourself and make your own progress.
• Neglecting basic movements - Trying advanced techniques before mastering the fundamentals is a recipe for limited progress. Get the basics in place first.

Wrapping it up

Strength training offers fantastic benefits when it comes to physical health, mental wellbeing and functioning through everyday life.

The versatility of strength training means it works for everyone, from complete beginners to elite athletes - the resistance you use is all relative to your current strength. This inclusive nature explains why gyms with well-designed strength areas consistently attract and retain members across all demographics.

Success comes down to consistency, progression and training in an environment that supports you and your goals - don't underestimate this last one. So, whether you're planning a home gym or designing a commercial space, the principles remain the same: create a space where people feel confident, supported and motivated to keep coming back.

Ready to create a strength training space that truly serves your community? At Stronger Wellness, we specialise in designing bespoke fitness spaces that maximise both functionality and member experience. From selecting the right flooring systems to optimising equipment layouts, we understand what makes workout facilities successful.