Strength training (also called resistance training) isn’t just about getting bigger muscles.
It’s about building a stronger, healthier body that moves better, burns more calories, and stays injury-free as you age. Whether you lift heavy at the gym, use resistance bands, or do bodyweight exercises at home, strength training should be a core part of your fitness routine.

Strength training is any form of exercise that uses resistance — weights, bands, machines, or your own body weight — to make your muscles work harder than usual. This creates small tears in muscle fibers, which repair and grow back stronger.

Regular strength training can:

• Increase lean muscle mass (which boosts metabolism)
   
• Improve bone density and reduce injury risk
   
• Support better posture and balance
   
• Enhance performance in sports and daily activities
   
• Aid in healthy weight loss by burning calories even at rest
   
• Prevent muscle loss that naturally occurs with aging
   

• Dumbbells, barbells, kettlebells
   
• Great for building stability and functional strength
   
• Allows for a wide range of motion
   

• Weight stack or cable machines
   
• Provide guided movement, helpful for beginners
   
• Can isolate specific muscle groups
   

• Push-ups, squats, planks, lunges
   
• No equipment needed, perfect for home workouts
   
• Can be scaled to match your fitness level
   

• Lightweight, portable, joint-friendly
   
• Great for adding variety or warming up
   

For beginners:

• 2–3 non-consecutive days per week
   
• Target all major muscle groups (full-body or split routines)
   

For intermediate to advanced:

• 3–5 days per week
   
• Can use muscle group splits (e.g., upper/lower, push/pull/legs)
   

• Reps (Repetitions): How many times you perform a movement
   
• Sets: Groups of reps (e.g., 3 sets of 10)
   
• Rest: Short rest (30–60s) for endurance, longer rest (1–3 min) for strength
   

• Strength & muscle growth: 6–12 reps with moderate-heavy weight
   
• Endurance: 12–20 reps with lighter weight
   
• Max strength: 1–6 reps with heavy weight
   

Your body adapts to the stress you place on it. To keep improving:

• Add weight over time
   
• Increase reps or sets
   
• Reduce rest time
   
• Try harder variations
   

Using proper technique:

• Reduces injury risk
   
• Maximizes results
   
• Builds a strong foundation for heavier lifts later
   

📝 Tip: If possible, work with a trainer or use instructional videos to learn form before increasing intensity.
 

Strength training breaks muscles down — recovery builds them back stronger.

• Take at least 48 hours before training the same muscle group again
   
• Sleep 7–9 hours nightly
   
• Eat enough protein (about 0.8–1.2g per kg of body weight)
   
• Stay hydrated
   

Now that you know the essentials, explore:

• Cardio & Endurance
   
• Workout Planning & Progression
   
• Core & Stability
   
• Recovery & Rest Days
   

Or let ShedPilot build a custom strength training plan for your schedule, equipment, and goals — complete with progress tracking so you can see your strength improve week by week.