Keeping healthy should be among the top priorities in anyone's life. After all, being fit not only helps us feel more comfortable in our own skin, but also decreases our risks of developing a large majority of health issues, from cardiovascular disease to osteoporosis, and a range of other chronic illnesses.
Strength training is among the best ways to keep fit, no matter your age, gender or current health status. You might be reading this and thinking that going to the gym for hours on end isn't for you, but you'll be glad to know that weight lifting isn't the only form of strength training out there. Today, we’ll be exploring the diversity of strength training and discuss how you can incorporate various kinds of workouts into your life.
Boxing
Boxing is a fantastic way to get both your cardio and strength training in while having fun at the same time. While most people think you need to sign up for a boxing gym, it's entirely possible to practice boxing on your own: you can purchase a heavy punching bag for the home online and set up your very own mini gym.
This isn’t to say that joining a gym or fitness club isn't a good idea. Getting proper training can help you avoid common mistakes, especially if you’re just starting out. It’s the same reason why most people learn how to lift weights at their local gym rather than at home.
Unlike weightlifting, however, boxing also includes cardio elements, allowing you to engage the entire body with high-intensity movement. This means you get to burn fat and improve your heart health while simultaneously toning your muscles.
Another great thing about boxing is that it's often a social activity. Boxing gyms and clubs are widely known for their unique culture, and joining one immediately makes you part of a tight-knit community. No matter where you are on your fitness journey, boxing is great both for your health and your social life, making it an ideal starting point for anyone looking to integrate strength training into their workout regime.
Weightlifting
Lifting weights is what comes to mind for most people when they think of strength training. Weightlifting has many benefits, including improving your joint health, building muscles and helping you keep a healthy weight. Contrary to what many may think, the vast majority of people can engage in some form of weight lifting, regardless of factors like age and level of fitness.
That's not to say that you can simply start lifting weights recklessly. If you don't have much prior experience, we strongly recommend working with a personal trainer, who will advise you on which workouts are best for your goals. Additionally, a trainer will also make sure that you're performing every movement with the right form in order to avoid potential injuries.
Lifting weights can be done both at home with a few dumbbells and in a public gym with a full set of equipment. Given the options available, it’s always best to simply start with what's comfortable for you and up the ante only when you feel ready to do so.
Callisthenics
As we’ve already hinted at, any strength training program you choose to implement should be personalised to your goals and needs. If going to a traditional gym and lifting weights isn’t your cup of tea, or if you’re simply looking for a change from your usual routine, callisthenics makes for a wonderful alternative addition to your strength training regimen.
Callisthenics is a form of exercise that involves using your body weight to create the resistance you need to build strength. While there are countless creative callisthenics workouts out there, it’s possible to start off with a simple six-step bodyweight workout using simple movements like pushups and lunges.
The great thing about callisthenics is that it can be done anywhere. Most callisthenics workouts don’t require any equipment outside of an exercise mat, making it a great heart-healthy activity for new parents, busy professionals who want to move here and there between sitting at their desks for 8+ hours a day, and even just people who are looking to gently get back into moving their bodies again.
As you progress in your strength training journey, however, you might choose to incorporate pull-up bars and rings into your routine. Callisthenics is also a great choice as it’s much safer than lifting heavy weights, and can thus be done by anyone regardless of age or fitness level, making it an incredibly beginner-friendly option for anyone looking to start strength training with a more gentle and forgiving approach.
Pilates
Pilates is everywhere on social media, and this is for good reason. This creative form of strength training is a fantastic way to sculpt your body and improve your health while also having fun. While you can do Pilates from the comfort of your own home with a mat and a pair of dumbbells, it’s best enjoyed as a social activity in a class with other people trying to keep fit.
It’s important to note that there are many forms of Pilates, and each one has specific health benefits. For example, reformer Pilates uses a specialised resistance machine called a reformer, and is perfect for those looking to customise the intensity level of their workouts from day to day. On the other hand, mat Pilates, as its name suggests, only requires an exercise mat, and is much closer to callisthenics.
Start Strength Training in All the Ways that Feel Right for You
Strength training has countless benefits for both your body and mind, whether you're getting in a quick 20 minute workout or lifting for an hour at the gym. Besides helping you tone your body, resistance training also improves your bone strength, heart health and may even have cognitive benefits.
As you've just learned, strength training comes in many forms. Choose a training program that fits your personal goals and get started today.
