{"id":14585,"date":"2023-09-21T05:25:00","date_gmt":"2023-09-21T05:25:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=14585"},"modified":"2023-09-21T23:59:33","modified_gmt":"2023-09-21T23:59:33","slug":"strength-training-weight-training-101-why-you-need-to-get-strong","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/strength-training-weight-training-101-why-you-need-to-get-strong\/","title":{"rendered":"Strength Training &#038; Weight Training 101: Why You Need to Get Strong."},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3912206\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight.jpg\" alt=\"Lego woman minifigure lifting weights in a gym\" width=\"758\" height=\"316\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight.jpg 2501w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight-300x125-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight-713x297-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight-768x320-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight-1536x641-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight-2048x854-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight-610x254-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-weight-600x250-1.jpg 600w\" sizes=\"(max-width: 758px) 100vw, 758px\" \/><\/p>\n<p><b>Strength training <em>will<\/em> change your life.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you want to lose weight, gain muscle, and\/or just look and feel better, strength training will do just that.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>In this comprehensive series, we\u2019re going to cover EVERYTHING you need to know about getting strong.<\/p>\n<p><b>By the way, hi. <\/b><b>I\u2019m <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Staci Ardison,<\/b><\/a> <strong>Senior Coach for Team NF,<\/strong><b>\u00a0with a 455 pound deadlift, and strength training has changed my life.<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3581742 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-transformation-713x315-1.png\" alt=\"You can see in these images how strength training transformed Staci.\" width=\"713\" height=\"315\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-transformation-713x315-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-transformation-300x133-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-transformation-768x340-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-transformation-600x265-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-transformation.png 1103w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong><b>Here\u2019s that deadlift by the way (at a bodyweight of 150 lbs):\u00a0<\/b><\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3600963 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-deadlifting-455.gif\" alt=\"A deadlift like so is a great way to strength train. Don&#039;t start with 400 pounds though!\" width=\"480\" height=\"480\" \/><\/p>\n<p><b>I help men and women get strong with our <\/b><strong><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a><\/strong><span style=\"font-weight: 400;\">, and in addition to this strength series, I&#8217;d love for our team to help you get strong too:<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tStart strength training safely with our Coaching Program! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>In this introduction to Strength and Resistance Training, we\u2019ll cover:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#benefits_strength_training\"><span style=\"font-weight: 400;\">What are the benefits of strength training?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#what_is_strength_training\"><span style=\"font-weight: 400;\">What IS strength training?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#strength_training_for_weight_loss\"><span style=\"font-weight: 400;\">Can I strength train for weight loss?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#too_old_strength_training\"><span style=\"font-weight: 400;\">Am I too old for strength training?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#bulky_strength_training\"><span style=\"font-weight: 400;\">Will lifting weights make me bulky?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#gym_strength_training\"><span style=\"font-weight: 400;\">I don\u2019t like gyms, can I still strength train?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#start_strength_training_today\"><span style=\"font-weight: 400;\">How to start getting strong today (next steps).<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Strength Training Workouts for Beginners<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Gym Workouts For Beginners<\/a><\/li>\n<\/ul>\n<p><strong>This is also quite a lot to absorb, so we\u2019ve combined this article along with the rest of our strength articles into a \u201cStrength Training 101: Everything You Need to Know\u201d guide. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Grab it free when you join the Rebellion by putting your email in the box below.<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"17856\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"89.187.180.41\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-09-21 22:46:27\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p style=\"text-align: center;\"><span id=\"more-17856\"><\/span><\/p>\n<h2><a name=\"benefits_strength_training\"><\/a>What are the Benefits of Strength Training?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3581749\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-713x476-1.jpg\" alt=\"What&#039;s so cool about strength training? This LEGO knows it allows him to do tricks like this.\" width=\"713\" height=\"476\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Life is EASIER when you\u2019re strong:<\/b><\/p>\n<ul>\n<li>Carrying groceries? One trip.<\/li>\n<li>Children to carry? No problem.<\/li>\n<li>Car stuck in the snow? Push it out with ease.<\/li>\n<li><span style=\"font-weight: 400;\">Feel like a badass? YUP!<\/span><\/li>\n<\/ul>\n<p>Plus, whether you\u2019re 100 lbs overweight or just need to <a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose the last 15<\/a>, strength training is one of the <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-burns-more-calories-cardio-intervals-or-weight-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">most effective ways to<\/a> burn fat and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-fast-can-i-build-muscle-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle<\/a>.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3581841\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/muppet-strength-training.gif\" alt=\"This Muppet knows strength training will help him gain muscle and lose weight.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>Let\u2019s get the long term benefits out of the way.<\/b><\/p>\n<h3>How Strength Training Will Help as You Age:<\/h3>\n<p><b>#1) Halt and even reverse sarcopenia:<\/b><span style=\"font-weight: 400;\"> As we age our skeletal muscle deteriorates, which is a condition known as sarcopenia. Strength training has been found to reduce the negative effects of sarcopenia allowing us to maintain an independent lifestyle (and out of a nursing home) and live longer.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><b>#2) <\/b><b>Prevent disease and degenerative conditions<\/b><b>:<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-4a\" id=\"refmark-4a\"><sup>[4a]<\/sup><\/a><\/span><\/b><span style=\"font-weight: 400;\"> Heart disease is the leading cause of death for both men and women.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training helps correct issues relating to cholesterol, high blood pressure, obesity, diabetes, and inactivity \u2013 all factors for heart disease. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardiologists are even starting to recommend strength training for people who have suffered a heart attack as little as three weeks after the attack.<a class=\"fn-ref-mark\" href=\"#footnote-4b\" id=\"refmark-4b\"><sup>[4b]<\/sup><\/a><\/span><\/p>\n<p><b>#3) Improve the quality of life for people with:<\/b>\u00a0a<span style=\"font-weight: 400;\">rthritis<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a> o<\/span><span style=\"font-weight: 400;\">steoporosis<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a> <\/span><span style=\"font-weight: 400;\">Parkinson\u2019s Disease<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a> <\/span><span style=\"font-weight: 400;\">Down Syndrome<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a> l<\/span><span style=\"font-weight: 400;\">ymphedema<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a> <\/span><span style=\"font-weight: 400;\">fibromyalgia<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a> <\/span><span style=\"font-weight: 400;\">who have recently had a stroke<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a> <\/span><span style=\"font-weight: 400;\">have had a spinal cord injury<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a> <\/span><span style=\"font-weight: 400;\">cancer survivors<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a><\/span><span style=\"font-weight: 400;\">\u00a0and <\/span><span style=\"font-weight: 400;\">clinical depression<\/span><span style=\"font-weight: 400;\">.<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a> Clinical exercise physiologists working with these special populations listed above strongly recommend incorporating strength training to slow down the progression of their disease or disorder, decrease their risk for other comorbidities, and decrease their risk for premature mortality.<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a><\/span><\/p>\n<p><b>Now, in addition to making life easier LATER, strength training has a lot of great benefits <\/b><span style=\"text-decoration: underline;\"><b><i>right now<\/i><\/b><\/span><b><i>.<\/i><\/b><\/p>\n<h3>How Strength Training Will Help You Today:<\/h3>\n<p><b>#1) Lose weight, look good naked: <\/b><span style=\"font-weight: 400;\">You can find <\/span><span style=\"font-weight: 400;\">study<a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a><\/span><span style=\"font-weight: 400;\">\u00a0after <\/span><span style=\"font-weight: 400;\">study<a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a><\/span><span style=\"font-weight: 400;\">\u00a0after <\/span><span style=\"font-weight: 400;\">study<a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a><\/span><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0that shows you the benefits of strength training for weight management when combined with \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">calorie restriction<\/a>.\u201d(eating fewer calories than you burn every day), such as greater fat loss and improvements in muscle mass. Additionally, the combination of these two behaviors also decreases one\u2019s risk for the development of chronic diseases (e.g., CVD) and premature mortality.<a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a><\/span><\/span><\/p>\n<p><b>#2) S<\/b><b>trength training can help increase your metabolism by speeding up your Resting Metabolic Rate (RMR).<\/b><a class=\"fn-ref-mark\" href=\"#footnote-20\" id=\"refmark-20\"><sup>[20]<\/sup><\/a><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0It takes your body more calories to maintain muscle than it does to maintain fat!<\/span><\/span><\/p>\n<p><b>#3) Strength training has a much greater level of excess post-exercise oxygen consumption<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> than aerobic exercise.<a class=\"fn-ref-mark\" href=\"#footnote-21\" id=\"refmark-21\"><sup>[21]<\/sup><\/a> <\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><em>What does this mean?<\/em> <\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you finish a workout, your body needs to do a lot of work to replenish itself in order to bring itself back to a normal state (the way it was before you worked out). This takes a lot of energy, and some studies have shown that it can boost your metabolism for up to 38 hours after you finish your workout. If you do your resistance training quickly, minimizing rest intervals in-between sets, you can actually increase this effect.<a class=\"fn-ref-mark\" href=\"#footnote-22\" id=\"refmark-22\"><sup>[22]<\/sup><\/a> <\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This is why it\u2019s important to stay off of the phone in-between sets!<\/span><\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3912667\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/phone-gym.gif\" alt=\"Someone on their phone at gym\" width=\"454\" height=\"255\" \/><\/p>\n<p><em>If you want to learn more about how to do this, check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener\">Guide to Circuit Training<\/a>.\u00a0<\/em><\/p>\n<p><b>In addition to physical improvements, strength training will improve your next doctor&#8217;s visit.\u00a0<\/b><\/p>\n<h3>How Strength Training Can Make You Healthier:<\/h3>\n<p><b><span style=\"font-weight: 400;\"><strong>#1) Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-23\" id=\"refmark-23\"><sup>[23]<\/sup><\/a> This is all great news because this will decrease your risk of developing conditions such as osteoporosis, hypertension, and type 2 diabetes.<\/span><\/b><\/p>\n<p><b>#2) Strength training will make you FEEL better: <\/b><span style=\"font-weight: 400;\">Not only will you find yourself with more energy and confidence, less stress and <\/span><span style=\"font-weight: 400;\">anxiety<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-24\" id=\"refmark-24\"><sup>[24]<\/sup><\/a> and a <\/span><span style=\"font-weight: 400;\">better overall mood<\/span><span style=\"font-weight: 400;\">,<a class=\"fn-ref-mark\" href=\"#footnote-25\" id=\"refmark-25\"><sup>[25]<\/sup><\/a> but you\u2019ll actually begin to think better (resistance training has been proven to help <\/span><span style=\"font-weight: 400;\">increase cognitive function<a class=\"fn-ref-mark\" href=\"#footnote-26\" id=\"refmark-26\"><sup>[26]<\/sup><\/a><\/span><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">You may be asking how this is possible?<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Strength training allows for neurogenesis and neuroplasticity to take place, which is the process of creating new neural pathways in the brain.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3912174\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/brain-synapse.gif\" alt=\"A brain synapse firing\" width=\"450\" height=\"253\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Plus, strength training also allows for certain neurotransmitters (e.g., dopamine) to be released that plays a role in brain health.<a class=\"fn-ref-mark\" href=\"#footnote-27\" id=\"refmark-27\"><sup>[27]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">And while training too close to bedtime can be a bad idea, exercising earlier in the day has been proven to help prevent <\/span><span style=\"font-weight: 400;\">sleep apnea and insomnia.<a class=\"fn-ref-mark\" href=\"#footnote-28\" id=\"refmark-28\"><sup>[28]<\/sup><\/a><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3912583\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deep-sleep.gif\" alt=\"Someone in a deep sleep\" width=\"505\" height=\"265\" \/><\/p>\n<p><em>But wait, there&#8217;s more!<\/em><\/p>\n<p><span style=\"font-weight: 400;\"><strong>I even improved my posture from strength training<\/strong> \u2013 when I started lifting, I was 5\u20194\u201d. Now I\u2019m 5\u20195.5\u201d.<a class=\"fn-ref-mark\" href=\"#footnote-29\" id=\"refmark-29\"><sup>[29]<\/sup><\/a><\/span><\/p>\n<p>This is also a major concern for today because of prolonged cell phone use, which finds people constantly tilting their head forward and down resulting in neck pain and faulty posture.<a class=\"fn-ref-mark\" href=\"#footnote-30\" id=\"refmark-30\"><sup>[30]<\/sup><\/a><\/p>\n<p><b>#3) Last but not least, <\/b><b>strength training is fun!<\/b><span style=\"font-weight: 400;\"> Whether you are looking for the most effective 20-30 minute workout (to stay fit and look great naked), or are looking for a competitive sport that you can really get into, strength training can help you meet your goals.<a class=\"fn-ref-mark\" href=\"#footnote-31\" id=\"refmark-31\"><sup>[31]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s easy and fun to see progress as you strength train, almost <\/span><a href=\"https:\/\/www.nerdfitness.com\/game-of-life\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">like leveling up<\/span><\/a><span style=\"font-weight: 400;\"> (\u201cYou gained 100xp and +1 STR with your deadlift today\u201d)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3581771\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/final-fantasy-victory-1.gif\" alt=\"Always choose to level up strength in your RGP. Unless your a mage like this guy.\" width=\"414\" height=\"265\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to improve in other areas (a sport, traditional cardio, or an activity like rock climbing), strength training is an easy choice! Strength training will help keep you injury free too.<a class=\"fn-ref-mark\" href=\"#footnote-32\" id=\"refmark-32\"><sup>[32]<\/sup><\/a><\/span><\/p>\n<p><strong>We have coaching clients from 18 to 80+, and we work on strength training with practically every single one of them due to just how many benefits it provides! We&#8217;d love to work with you too:<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us teach you how to lift weights safely and properly!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><strong>Who SHOULDN\u2019T strength train?<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3581751\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-group-picture-713x475-1.jpg\" alt=\"Is strength training good for ALL of these LEGOs? Yes.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-group-picture-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-group-picture-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-group-picture.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-group-picture-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Trying to be balanced, I wanted to find studies of a single group of people who should not strength train.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">But it didn&#8217;t go so well&#8230;<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">I found studies on how strength training can be beneficial for <\/span><span style=\"font-weight: 400;\">paraplegics<\/span><span style=\"font-weight: 400;\">.<a class=\"fn-ref-mark\" href=\"#footnote-33\" id=\"refmark-33\"><sup>[33]<\/sup><\/a><\/span><\/li>\n<li><span style=\"font-weight: 400;\">There are also studies that show the benefits for <\/span><span style=\"font-weight: 400;\">children and adolescents.<a class=\"fn-ref-mark\" href=\"#footnote-34\" id=\"refmark-34\"><sup>[34]<\/sup><\/a><\/span><\/li>\n<li><span style=\"font-weight: 400;\">You can also find plenty of studies that explain the benefits of strength training for <\/span><span style=\"font-weight: 400;\">pregnant women.<a class=\"fn-ref-mark\" href=\"#footnote-35\" id=\"refmark-35\"><sup>[35]<\/sup><\/a><\/span><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Oh, and if you think you\u2019re too old, <a href=\"#too_old_strength_training\">I promise that you are not<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>And thus I\u2019ve decided, not knowing you, you should probably strength train.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">IMPORTANT CAVEAT<\/span>: if you do fall into any of these special populations (e.g., paraplegics, children, pregnant women, etc.) it is imperative that you work with a qualified professional (e.g., clinical exercise physiologist, strength and conditioning coach, etc.). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">These qualified professionals will perform a risk stratification and pre-assessments so they can start you off with the perfect training program that will improve your physical and mental health, and will decrease your risk for injury and prevent your condition from progressing to a more severe state.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Oh, and if you <a href=\"https:\/\/www.nerdfitness.com\/blog\/injuries\/\" target=\"_blank\" rel=\"noopener noreferrer\">are already injured<\/a>, you should check with a doctor<\/span><\/i><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-36\" id=\"refmark-36\"><sup>[36]<\/sup><\/a> <\/span><i><span style=\"font-weight: 400;\">or physical therapist before strength training.<\/span><\/i><\/p>\n<p><b>Long story short: EVERYBODY should strength train. <\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3581844 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/robot-push-ups.gif\" alt=\"Push-ups like this robot is doing are a great way to strength train. Although the bot might not have muscle tissue to rebuild...\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"text-align: center;\"><em>Robots too&#8230;probably. <\/em><\/p>\n<p><strong>It\u2019s what we\u2019re genetically designed to do: move around, push, pull, jump, and carry things.<\/strong><\/p>\n<h2><a name=\"what_is_strength_training\"><\/a>What Is Strength Training? The Basics You Need to Know.<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3643170\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg\" alt=\"These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.\" width=\"752\" height=\"333\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-300x133-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-768x340-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-713x316-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-600x266-1.jpg 600w\" sizes=\"(max-width: 752px) 100vw, 752px\" \/><\/p>\n<p><b>\u201cStrength training\u201d of any kind can be explained by two things:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Movement of any weight (including your body weight)<\/b><span style=\"font-weight: 400;\"> &#8211; Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">Progressive overload<\/a>: <\/b><span style=\"font-weight: 400;\">exerting slightly more effort than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and will constantly be rebuilding themselves to get stronger.<a class=\"fn-ref-mark\" href=\"#footnote-37\" id=\"refmark-37\"><sup>[37]<\/sup><\/a><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That\u2019s strength training!<\/span><\/p>\n<p><em><strong>If you want <span style=\"text-decoration: underline;\">7 different ways to achieve progressive overload<\/span>, watch this video:<\/strong><\/em><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">All this means if you do 10 squats and 10 knee push-ups right now, you have completed a strength training workout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Feel free to do this right now to give yourself a quick win.<\/span><\/p>\n<p><em><b>And we\u2019re back! <\/b><\/em><\/p>\n<p><b>So what\u2019s <\/b><b><i>actually<\/i><\/b><b> happening to our bodies when we strength train? <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s get on our magic school bus and learn about the wonders of muscles!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3581665\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/magic-school-bus.gif\" alt=\"It&#039;s time to learn about strength training with the kids in the magic school bus.\" width=\"495\" height=\"283\" \/><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here&#8217;s what you need to know your muscles and strength training<\/span>:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve got 642 muscles in our bodies (but who\u2019s counting), and they all work together to help our bodies move, stand, and exist. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you bend your arm, your biceps contract and your triceps do the opposite (elongate) in order to let your elbow bend. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every muscle in your body works alongside other muscles to let you move and do things. In this particular example, the biceps is known as the agonist muscle and the triceps is the antagonist.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3912584\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hercules-gif.gif\" alt=\"\" width=\"500\" height=\"282\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Strength training starts when you move your bodyweight (doing 10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a>), or pick up a weight (a 100 pound <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlift<\/a>) that is beyond what your body is normally used to. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">In other words:<\/span><\/em><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">Strength training finds you pushing your muscles outside of their comfort zone. <\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">They \u201cbreak down\u201d and tear slightly during this workout, and then over the next 24-48 hours they rebuild themselves stronger and more resilient.<a class=\"fn-ref-mark\" href=\"#footnote-38\" id=\"refmark-38\"><sup>[38]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is the foundation of strength training, and it\u2019s called hypertrophy, in which the individual muscle fibers packed into your muscles are growing larger in size.<a class=\"fn-ref-mark\" href=\"#footnote-39\" id=\"refmark-39\"><sup>[39]<\/sup><\/a><\/span><\/p>\n<p><b>There are a few types of hypertrophy,<a class=\"fn-ref-mark\" href=\"#footnote-40\" id=\"refmark-40\"><sup>[40]<\/sup><\/a> which you can nerd out about here (don\u2019t worry, this won\u2019t be on the quiz):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Sarcoplasmic hypertrophy<\/b><span style=\"font-weight: 400;\"> focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle. This type of hypertrophy helps build overall size.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Myofibril hypertrophy<\/b><span style=\"font-weight: 400;\"> focuses on strengthening the myofibril, the contractile part of the muscle. You are strengthening the actual muscle fiber so it helps you build super dense, strong muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Transient hypertrophy <\/b><span style=\"font-weight: 400;\">is the temporary increase in muscle size that happens during and immediately after weight training due to fluid accumulation in the intracellular space, that you might know as \u201cthe pump\u201d.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">\u201cStaci, what does this mean for me?\u201d You might be wondering.<\/span><\/i><\/p>\n<p><b>We cover exact strategies in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">How many sets and reps?<\/a>\u201d guide, but here\u2019s what you need to know: <\/b><\/p>\n<blockquote>\n<p>Strength train based on your goals!<\/p>\n<\/blockquote>\n<p><b>If you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">building your own workout<\/a>:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>If you want dense muscle and strength <\/b><span style=\"font-weight: 400;\">(myofibrillar hypertrophy), keep the reps low and the weight heavy (in the 1 to 5 rep range).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>If you\u2019re looking to <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle size<\/a>,<\/b><span style=\"font-weight: 400;\"> (sarcoplasmic hypertrophy), do more reps with a lighter weight (in the 8-12 range).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>If you\u2019re looking to build cardiovascular health and muscular endurance,<\/b><span style=\"font-weight: 400;\"> hang out in the 12-20 reps per set range.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>Please note:<\/strong> each of these rep ranges are NOT exclusive \u2013 when you train in a higher rep range you\u2019re not JUST getting size, you\u2019re also getting strength. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you get really strong, it can also help you with size and endurance.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3582037\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/bruce-lee.gif\" alt=\"What rep range did Bruce Lee complete for his strength training? All of them I&#039;m guessing.\" width=\"414\" height=\"236\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Don\u2019t forget that no matter HOW you train, <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutrition will be responsible for 90% of your results<\/a>.<\/span><\/i><\/p>\n<p><b>Three quick points (which we cover in more detail throughout the rest of this series):<\/b><\/p>\n<p style=\"padding-left: 30px;\"><b>#1) &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-often-should-i-work-out-the-ultimate-guide-for-building-an-exercise-routine\/\" target=\"_blank\" rel=\"noopener\">How often should I work out?<\/a>&#8221; <\/b><span style=\"font-weight: 400;\">For a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">basic strength program<\/a>, working out 3-4 days a week is plenty.<a class=\"fn-ref-mark\" href=\"#footnote-41\" id=\"refmark-41\"><sup>[41]<\/sup><\/a> This is one of those situations where more is not necessarily better.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\"><strong>#2)<\/strong> <\/span><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener\">Recovery<\/a>: <\/b><span style=\"font-weight: 400;\">The general rule is to wait 48 hours before working the same muscle group again. For example, if you trained your biceps and triceps today, then you should wait 48 hours before hitting them again. However, recovery is different for everyone depending on many different factors such as what the actual workout is, how old you are, <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">your sleep quality<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">diet<\/a>, and other recovery elements (such as massage, including the popular massage guns, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-use-a-foam-roller-step-by-step-guide\/\" target=\"_blank\" rel=\"noopener\">foam rolling<\/a>, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener\">stretching<\/a>).<a class=\"fn-ref-mark\" href=\"#footnote-42\" id=\"refmark-42\"><sup>[42]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#3) Soreness after a workout: <\/b>The day after an intense strength training workout &#8211; or 2 days after &#8211; you\u2019re going to be VERY sore. <span style=\"font-weight: 400;\">This is called \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/i-worked-out-and-now-im-so-sore-help\/\" target=\"_blank\" rel=\"noopener noreferrer\">Delayed Onset Muscle Soreness(DOMS)<\/a>\u201d. It\u2019s a normal part of the process of repairing your muscles from the damage to the fibers you created while exercising. More recently, research evidence has found that the eccentric part of a lift, or the part of the lift in which the muscles are lengthening and stretching, produces the greatest degree of soreness.<a class=\"fn-ref-mark\" href=\"#footnote-43\" id=\"refmark-43\"><sup>[43]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Expect to be more sore after doing an exercise for the first few workouts. As your muscles get used to that movement (and adapt to being put under stress), they will get less and less sore every time.<\/span><\/p>\n<p><b>If you are sore, <span style=\"text-decoration: underline;\">don\u2019t skip the next workout<\/span>!<\/b><\/p>\n<p>That&#8217;s because:<\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">The best way to alleviate soreness is to continue exercising<\/span><span style=\"font-weight: 400;\">.\u00a0 <\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">This increases blood flow to the muscles and helps them heal.<a class=\"fn-ref-mark\" href=\"#footnote-44\" id=\"refmark-44\"><sup>[44]<\/sup><\/a> <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">You can check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener\">Guide for Active Recovery<\/a> for some tips on how to do that. \u00a0<\/span><\/em><\/p>\n<p><strong>Already overwhelmed and just want to be told what to do?<\/strong> I hear you. It&#8217;s why we created our coaching program:<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWant an expert to tell you exactly what to do every time in the gym? Learn more about our Online Coaching Program:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><strong><a name=\"strength_training_for_weight_loss\"><\/a>Can I strength train to lose weight?<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3581754\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/measuring-weight-loss-713x475-1.jpg\" alt=\"This woman knows that strength training can be a great tool for weight loss.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/measuring-weight-loss-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/measuring-weight-loss-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/measuring-weight-loss-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/measuring-weight-loss-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/measuring-weight-loss.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>We get questions relating to weight loss and strength training all the time, and it\u2019s a BIG part of this entire Strength 101 series. <\/b><\/p>\n<p><b>Let me quickly address it here: <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fat and muscle are two different things &#8211; one can\u2019t transform into the other. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We all have plenty of muscle right now (otherwise we wouldn\u2019t be able to move, walk, sit up, etc.), the muscle is just hiding underneath a layer of body fat.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3623949\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/belly.gif\" alt=\"Yep, the bigger you are, the more calories you need.\" width=\"319\" height=\"319\" \/><\/p>\n<p><b>In order for us to <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose weight<\/a> and look better, we want to do two things: <\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build our muscles stronger and tighter.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burn the fat on top of it! <\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">And luckily, both of those things happen simultaneously through strength training!<\/span><\/p>\n<p><strong>So NO, you don\u2019t need to lose weight <em>first<\/em> before you start strength training. \u00a0<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">You will lose weight BY strength training (and keep the muscle you have)<\/span><\/span><span style=\"font-weight: 400;\">. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do NOT need to do hours of cardio for weight loss &#8211; weight loss is 90% a <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">result of your nutrition<\/a>. So honestly, you don\u2019t need to <\/span><span style=\"font-weight: 400;\">ever<\/span><span style=\"font-weight: 400;\"> set foot on a treadmill again (unless you WANT to).<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3581846\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/homer-treadmill.gif\" alt=\"Homer likes a treadmill...as long as he can watch TV. We&#039;ll get him to strength train soon.\" width=\"500\" height=\"269\" \/><\/p>\n<p><b>Strength training will help you lose weight and look better IF you do two key things for effective weight loss:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Calorie restriction<\/a>: eat fewer calories than you burn every day.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength train with progressive overload<\/a> (picking up heavier stuff).<\/span><\/li>\n<\/ol>\n<p><strong>As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why can\u2019t I lose weight<\/a>\u201d article (full of fun Harry Potter references), combining a caloric deficit and strength training is magic:<a class=\"fn-ref-mark\" href=\"#footnote-45\" id=\"refmark-45\"><sup>[45]<\/sup><\/a><\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>You\u2019re not consuming enough calories to carry out your body\u2019s daily functions.<\/strong> Our bodies require enough calories to support normal physiological functions such as heart rate and breathing. Additionally, enough calories are needed to help maintain our blood glucose, which is the major energy source for our brains.<a class=\"fn-ref-mark\" href=\"#footnote-46\" id=\"refmark-46\"><sup>[46]<\/sup><\/a>\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>Your body needs to use lots of calories to rebuild the muscle that was broken down during the <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training workouts<\/a>. <\/strong>Our bodies use calories to facilitate a process known as protein synthesis, which is the process of muscle hypertrophy.<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-47\" id=\"refmark-47\"><sup>[47]<\/sup><\/a>\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>Your body has no choice BUT to <span style=\"text-decoration: underline;\">pull from fat stores to get stuff done<\/span>! <\/strong>As mentioned earlier, higher-intensity strength training results in a greater post-exercise oxygen consumption, resulting in greater caloric expenditure post-exercise.<a class=\"fn-ref-mark\" href=\"#footnote-48\" id=\"refmark-48\"><sup>[48]<\/sup><\/a><\/li>\n<\/ul>\n<p><b>Just by doing those two things (get strong, reduce calories), all sorts of wizardry and witchcraft takes place in your body:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get stronger and keep the muscle you have.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build tight dense muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A revved up metabolism while rebuilding muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burning of body fat to get things done.<\/span><\/li>\n<\/ul>\n<p><em><span style=\"font-weight: 400;\">Yeah, you\u2019re hearing me correctly. <\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Lose the body fat that sits on top of your muscles <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\">\u00a0you&#8217;ll make your muscles tighter and denser = look better without clothes on.<\/span><\/p>\n<p><b>So how do you put this into practice?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pick one of the strength workouts in our \u201c<a href=\"#start_strength_training_today\">How to start strength training<\/a>\u201d section. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Calculate your daily caloric needs<\/a>. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Learn which <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">diet is best for you<\/a>, and make a small change.<\/span><\/li>\n<\/ol>\n<p><b>Oh, what\u2019s that? <\/b><span style=\"font-weight: 400;\">You just want somebody to tell you exactly how to train for your body, and how to eat for your goals? <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Fine<\/span>! <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a> <\/strong>&#8211; it\u2019s helped thousands of people lose weight through strength training &#8211; and proper nutrition. We work with you on habit building and lifestyle design to actually get stuff done!<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us build a weight loss program for you that sticks. Learn more here:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"too_old_strength_training\"><\/a>Am I Too Old to Strength Train?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3581756\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-wizard-who-strength-trains-713x535-1.jpg\" alt=\"Is this wizard too old to strength train? Does he need magic to lift weights?\" width=\"713\" height=\"535\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-wizard-who-strength-trains-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-wizard-who-strength-trains-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-wizard-who-strength-trains-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-wizard-who-strength-trains-600x450-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lego-wizard-who-strength-trains.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/am-i-too-old-to-get-in-shape\/\" target=\"_blank\" rel=\"noopener noreferrer\">am I too old to strength train<\/a>\u201d article, no &#8211; you are not. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">I promise. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>I cited dozens of studies above that show strength training is beneficial for people of all ages.<\/strong> And e<\/span><span style=\"font-weight: 400;\">ven for the frail elderly, studies have shown that <\/span><span style=\"font-weight: 400;\">drastic results<\/span> <span style=\"font-weight: 400;\">are possible in just 10 weeks of weightlifting (for both men and women in their 70s through their 90s).<a class=\"fn-ref-mark\" href=\"#footnote-49\" id=\"refmark-49\"><sup>[49]<\/sup><\/a><\/span><\/p>\n<p><strong>In fact, weight training has also been shown to delay Alzheimer\u2019s and <\/strong><span style=\"font-weight: 400;\"><strong>stave off dementia.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-50\" id=\"refmark-50\"><sup>[50]<\/sup><\/a> As mentioned earlier, strength training allows for neurogenesis and neuroplasticity to take place, which is the process of creating new neural pathways in the brian. And, strength training also allows for the dopamine (i.e., neurotransmitter) to be released that plays a role in brain health.<a class=\"fn-ref-mark\" href=\"#footnote-51\" id=\"refmark-51\"><sup>[51]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has also shown that older adults can safely engage in higher-intensity strength training resulting in improvements in strength, body composition, disease status, and independent lifestyle.<a class=\"fn-ref-mark\" href=\"#footnote-52\" id=\"refmark-52\"><sup>[52]<\/sup><\/a><\/span><\/p>\n<p><strong>So, if you think you might be \u201ctoo old,\u201d you\u2019re probably the exact type of person that SHOULD be strength training!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Team NF\u2019s Steve\u2019s gramma is 89 and she strength trains. You are not too old!<\/span><\/p>\n<p>We have plenty of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> who are retired and just STARTING to strength train now in their 50s or 60s+. In fact one of our coaches, Kerry, is certified as a Functioning Aging Specialist, and you better believe she has her clients strength training!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNo matter your age, it&#8217;s not too late to start. Learn more how our Coaching Program will help you get strong NOW:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><i><span style=\"font-weight: 400;\">By the way, if you are 90+ and reading Nerd Fitness, please email us at <\/span><\/i><a href=\"mailto:contact@nerdfitness.com\"><i><span style=\"font-weight: 400;\">contact@nerdfitness.com<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> &#8211; I\u2019d love to hear from you \ud83d\ude42<\/span><\/i><\/p>\n<h2><a name=\"bulky_strength_training\"><\/a>Will Lifting Weights Make Me Bulky?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3571047\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk.jpg\" alt=\"Will lifting weights make you bulky like the Hulk?\" width=\"707\" height=\"319\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk.jpg 707w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk-300x135-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk-600x271-1.jpg 600w\" sizes=\"(max-width: 707px) 100vw, 707px\" \/><\/p>\n<p><b>No (unless you are TRYING to get bulky).<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let me first address this from a women\u2019s point of view, then I\u2019ll get to the men. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFear of bulk\u201d is one of the <a href=\"https:\/\/www.nerdfitness.com\/blog\/7-strength-training-myths-every-woman-should-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">biggest myths surrounding women and strength training<\/a> and it makes me a sad panda.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3569720\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/sad-panda.gif\" alt=\"Sad Panda wants you to not be afraid of strength training\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The images of \u201cbulky\u201d women that you are conjuring up are from bodybuilding magazines. <\/span><\/p>\n<p><strong>When I started strength training, I didn\u2019t get bulky, <a href=\"https:\/\/www.nerdfitness.com\/wp-content\/uploads\/2011\/07\/Screen-Shot-2011-07-21-at-10.03.58-AM1.jpg\" data-fslightbox=\"gallery1\">I got lean:<\/a><\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3574947 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Staci-Before-After-713x492-2.jpg\" alt=\"Strength Training transformed Staci as shown here. \" width=\"713\" height=\"492\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Staci-Before-After.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Staci-Before-After-300x207-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Staci-Before-After-600x414-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">And I\u2019m just one example. <\/span><\/p>\n<p><strong>We have hundreds of examples here at Nerd Fitness. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">These are women who strength trained to get strong and lean, not bulky. <\/span><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-a-single-busy-mom-lost-100-pounds-with-nerd-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">Like Leslie, who lost 100 pounds by getting strong<\/a>:<\/b><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3577194 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-713x427-2.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>Or Christina, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-christina-lost-50-pounds-31-total-inches-and-did-her-first-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">who got strong as hell<\/a>, lost 31 total inches, and now crushes sets of pull-ups!\u00a0<\/b><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3569697\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/christina-before-after-713x472-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><strong>That \u201cbulky\u201d look in women does not happen by mistake or overnight \u2013 we simply do not have the hormones necessary to get there on our own.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">To achieve this look, women have to eat incredible amounts of food and consume incredible amounts of drugs. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we strength train normally, without these supplements, we end up looking like <\/span><span style=\"font-weight: 400;\">athletes.<\/span><\/p>\n<p><b>And for the men:<\/b><span style=\"font-weight: 400;\"> if your fear is getting too bulky, you can rest easy. Steve, creator of Nerd Fitness, has spent his entire life trying to get \u201ctoo bulky.\u201d It was only after fixing his diet (<a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">and hiring an online coach<\/a>) that he went from <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">Steve Rogers to Captain America<\/a>.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3569632\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1.jpg\" alt=\"Steve Kamb turning into Captain America with the help of an intermittent fasting plan.\" width=\"523\" height=\"522\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1.jpg 599w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-150x150-1.jpg 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-300x300-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-100x100-1.jpg 100w\" sizes=\"(max-width: 523px) 100vw, 523px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s right, strength training is only 10% of the \u201cslim down or bulk up\u201d equation. The other 90% is nutrition and total calories consumed.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Want to lose weight? Strength train + <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">caloric restriction<\/a>.<\/strong> It is recommended that you seek a calorie deficit by consuming 250-500 less calories per day below your typical calorie intake. This will result in a realistic weight loss goal of 1-2 pounds per week.<a class=\"fn-ref-mark\" href=\"#footnote-53\" id=\"refmark-53\"><sup>[53]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>Want to get bigger? Strength train + <a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">caloric surplus<\/a>. <\/strong>It<strong><span style=\"font-weight: 400;\"> is recommended that you seek a calorie surplus by consuming 250-500 additional calories above your typical calorie intake.\u00a0 This will result in a realistic gain in lean muscle mass of about 0.5 pounds per week.<a class=\"fn-ref-mark\" href=\"#footnote-54\" id=\"refmark-54\"><sup>[54]<\/sup><\/a>\u00a0<\/span><\/strong><\/li>\n<\/ul>\n<p><b><i>\u201cMy focus is on running\/basketball\/quidditch and I need to stay slim! How do I strength train for this scenario?\u201d<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that strength training <\/span><span style=\"font-weight: 400;\">increases the endurance of your muscles<\/span><span style=\"font-weight: 400;\">.<a class=\"fn-ref-mark\" href=\"#footnote-55\" id=\"refmark-55\"><sup>[55]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, resistance training and weight training not only help to tune up an out of shape nervous system and increase the activation of motor units within your muscles, but also helps increase their overall endurance. More specifically, strength training can result in improvements in how much force muscles can generate and also how much fatigue they can resist leading to better exercise economy.<a class=\"fn-ref-mark\" href=\"#footnote-56\" id=\"refmark-56\"><sup>[56]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Want to <a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">run your first 5K<\/a>?<\/strong> Strength training will keep you injury free. One of our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a>, Aylette, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-aylette-overcame-injuries-grew-strong-and-started-winning-gold-medals\/\" target=\"_blank\" rel=\"noopener noreferrer\">used strength training to keep her injury free<\/a> and she recently one a triathlon!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>If you\u2019re worried about getting too big, remember:<\/strong> there are <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">many types of strength training<\/a> (and alternate forms of strength training like <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">acro yoga and rock climbing<\/a>!), and size and strength don\u2019t always go hand in hand.<\/span><\/p>\n<h2><a name=\"gym_strength_training\"><\/a>I Don\u2019t like Gyms. Can I Still Strength Train?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3581768\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/free-weights-at-gym-for-strength-training-713x474-1.jpg\" alt=\"Do you have to work out in a gym like this to strength train?\" width=\"713\" height=\"474\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/free-weights-at-gym-for-strength-training-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/free-weights-at-gym-for-strength-training-300x199-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/free-weights-at-gym-for-strength-training-768x510-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/free-weights-at-gym-for-strength-training-600x399-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/free-weights-at-gym-for-strength-training.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b><i>You don\u2019t ever have to set foot in a gym if you don\u2019t want to. <\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sure, gyms are great, as long as you <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">join the right gym<\/a>.<\/span><b> \u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">And we can also teach you <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to train in a gym<\/a> so you avoid that \u201clost sheep\u201d feeling. <\/span><\/p>\n<p><b>But they aren\u2019t for everybody! <\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can get really strong as hell doing just <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight exercises at home<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Remember how I talked about \u201cprogressive overload\u201d earlier?<\/strong> That applies to bodyweight training too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You just have to constantly increase the challenge your muscles face. Like moving from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a> to our <a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\">Advanced Bodyweight Workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And then advancing to <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">handstands<\/a> and even <a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">gymnastic ring muscle-ups<\/a>.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3634600\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/muscle-up-1.gif\" alt=\"Steve always travels with rings, so he can do his training from any part of the world.\" width=\"330\" height=\"345\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You just have to keep challenging your muscles and get strong as heck. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look at any gymnast, male or female &#8211; those physiques are built through bodyweight training!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3585017\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/gymnast.gif\" alt=\"Proof that you can get big and bulky with just lifting yourself up.\" width=\"441\" height=\"249\" \/><\/p>\n<p>To progress in bodyweight exercises, you need to start, so you have something to advance from. You can begin by trying our beginner bodyweight routine <span style=\"text-decoration: underline;\">RIGHT NOW<\/span>:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Do you know how to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">properly build a workout routine<\/a> that has bodyweight exercises that properly scale up as you get stronger?<\/strong><\/p>\n<p>It&#8217;s super fun building your own program, but many people just want to follow a plan that they know is aligned with their goals. If you hate gyms and still want to get strong, let us help!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNo gym? No problem. Let our coaches build you a fun program that fits your life:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"start_strength_training_today\"><\/a>How to Start Strength Training Today: Next Steps<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3581769\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-713x373-1.jpg\" alt=\"You don&#039;t need a gym to start strength training, as shown here. \" width=\"713\" height=\"373\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-713x373-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-300x157-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-768x402-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-600x314-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>If you\u2019re ready to start, fantastic.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;d recommend a simple program to get your feet wet.<a class=\"fn-ref-mark\" href=\"#footnote-57\" id=\"refmark-57\"><sup>[57]<\/sup><\/a> You know, to learn the movements, build some confidence and prove to yourself that you can DO this!<\/span><\/p>\n<p><b>If you want to take the Next Step, here&#8217;s how Team Nerd Fitness (that&#8217;s us!) can help you:<\/b><\/p>\n<p><b>1) Work with a professional Yoda! <\/b>If you want confidence that you\u2019re following a program that is tailor-made for your busy life, situation, and goals, check out our popular <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a>.<\/p>\n<p>You\u2019ll work with a certified NF instructor who will get to know you better than you know yourself, keep you accountable, and help you reach your goals.<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2946962 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/coaching-cta4-1-713x295-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>2) Join our amazing free community, the Nerd Fitness Rebellion!\u00a0<\/strong>It&#8217;s free to join, and we provide you with free goodies like our <span style=\"text-decoration: underline;\"><strong>Strength Training 101<\/strong><\/span> ebook when you sign up:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"17856\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"89.187.180.41\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-09-21 22:46:27\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong>3) Read ALL of the other amazing resources on Nerd Fitness.\u00a0<\/strong>We&#8217;ve published millions of words over 800+ articles at Nerd Fitness that you can read, but these are the guides that will be the most helpful to you on your journey:<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Read Part 2 of Strength Training 101: <\/b><span style=\"font-weight: 400;\">Pick a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Training Workout<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Need to join a gym?<\/b><span style=\"font-weight: 400;\"> Here\u2019s <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to find the right gym for you<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Want to work out in a gym? <\/b><span style=\"font-weight: 400;\">Try our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">5-level Weight Training Routine<\/a> that will level you up from Rookie to Barbell Badass.<\/span><\/li>\n<li><b>Want to hire a trainer?<\/b><span style=\"font-weight: 400;\"> Make sure you <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">hire a good trainer<\/a>!<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Start barbell training (my favorite):<\/b><span style=\"font-weight: 400;\"> Read our guides on <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlifts<\/a>, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bench Press<\/a>. Oh, and you NEED to read <a href=\"https:\/\/amzn.to\/2ZEUKoN\" target=\"_blank\" rel=\"noopener noreferrer\">Starting Strength<\/a>, the strength trainer\u2019s bible.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Get more info about <a href=\"https:\/\/www.nerdfitness.com\/blog\/7-strength-training-myths-every-woman-should-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">women and weight training<\/a>.<\/b><\/li>\n<\/ul>\n<p><b>I don\u2019t care which next step you pick, as long as you PICK a plan that works for you<\/b><\/p>\n<ul>\n<li dir=\"ltr\">It\u2019s simple to follow<\/li>\n<li dir=\"ltr\">You have all of the equipment available<\/li>\n<li dir=\"ltr\">It focuses on compound, full-body movements<\/li>\n<\/ul>\n<p><strong>Congratulations:\u00a0<\/strong>You just made it through the first class of Strength Training 101!<\/p>\n<p style=\"padding-left: 30px;\"><em>What big questions do you have about strength training?\u00a0<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Has strength training worked for you?<\/em><\/p>\n<p style=\"padding-left: 30px;\">How else can Team Nerd Fitness help you?<\/p>\n<p>Now go pick up something heavy!<\/p>\n<p><strong>-Staci<\/strong><\/p>\n<p><strong>PS &#8211;\u00a0<\/strong><b>Please read part two, \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Strength Training Workouts for Beginners<\/a>! <\/b><\/p>\n<p><strong><b>PPS:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/strong>Be sure to check out the rest of\u00a0<span style=\"text-decoration: underline;\"><strong>Strength Training 101<\/strong><\/span> series too:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Training Workouts and Exercises<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Beginner Gym Workouts!<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Much Weight Should I Be lifting?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Many Sets and Reps?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to get your first pull-up<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/03\/03\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do the Back Squat Properly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-the-front-squat-a-definitive-guide\/;\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do the Front Squat Properly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do the Overhead Press<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do The Deadlift With Proper Form<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do Inverted Rows<\/a><\/li>\n<\/ul>\n<p>###<\/p>\n<p>Photo Source: Stepan Popov \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/128161151@N08\/46526633355\" target=\"_blank\" rel=\"noopener noreferrer\">LEGO one arm<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/clement127\/16302566306\" target=\"_blank\" rel=\"noopener noreferrer\">LYT<\/a>, <a href=\"https:\/\/wallpapersafari.com\/w\/Sjgdw4\" target=\"_blank\" rel=\"noopener\">lego bench press<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/belly-body-calories-diet-exercise-2354\/\" target=\"_blank\" rel=\"noopener noreferrer\">Belly<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/wizard-gandalf-lego-magic-sorcerer-2021410\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wizard<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/15641200511\" target=\"_blank\" rel=\"noopener noreferrer\">Not Happy<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/fitness-weight-lifting-dumbbells-375472\/\" target=\"_blank\" rel=\"noopener noreferrer\">Free Weights<\/a>, <a href=\"https:\/\/pixabay.com\/illustrations\/acrobat-sunset-active-adventure-3626844\/\" target=\"_blank\" rel=\"noopener noreferrer\">acrobat<\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Westcott WL. <a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2012\/07000\/resistance_training_is_medicine__effects_of.13.aspx\" target=\"_blank\" rel=\"noopener\">Resistance training is medicine: effects of strength training on health<\/a>. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249\/JSR.0b013e31825dabb8. PMID: 22777332<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Cholewa JM, Rossi FE, MacDonald C, Hewins A, Gallo S, Micenski A, Norton L, Campbell BI. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28699923\/\" target=\"_blank\" rel=\"noopener\">The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women<\/a>. J Strength Cond Res. 2018 Jun;32(6):1511-1524. doi: 10.1519\/JSC.0000000000002048. PMID: 28699923<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Check out this review of sarcopenia and strength training <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27374049\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4a\" class=\"fn-text\">Here&#8217;s a <a href=\"https:\/\/www.cdc.gov\/pcd\/issues\/2014\/13_0403.htm\" target=\"_blank\" rel=\"noopener noreferrer\">review from the CDC<\/a> on the benefits of strength training against degenerative conditions.<a href=\"#refmark-4a\"><\/a><\/li>\n<li id=\"footnote-4b\" class=\"fn-text\">Khadanga S, Savage PD, Ades PA. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31543178\/\" target=\"_blank\" rel=\"noopener\">Resistance Training for Older Adults in Cardiac Rehabilitation<\/a>. Clin Geriatr Med. 2019 Nov;35(4):459-468. doi: 10.1016\/j.cger.2019.07.005. Epub 2019 Jul 3. PMID: 31543178; Afilalo J. Evaluating and Treating Frailty in Cardiac Rehabilitation. Clin Geriatr Med. 2019 Nov;35(4):445-457. doi: 10.1016\/j.cger.2019.07.002. Epub 2019 Jul 2. PMID: 31543177<a href=\"#refmark-4b\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\"><a href=\"https:\/\/www.arthritis.org\/living-with-arthritis\/\" target=\"_blank\" rel=\"noopener noreferrer\">Living With Arthritis<\/a><a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">A review of strength training and osteoporosis <a href=\"https:\/\/www.naturalnews.com\/010528_bone_density_mineral.html\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Here&#8217;s a <a href=\"https:\/\/www.news-medical.net\/news\/20120217\/Long-term-weight-training-may-benefit-Parkinsons-disease-patients.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">report<\/a> on weight training and Parkinson&#8217;s Disease<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Here&#8217;s a <a href=\"https:\/\/minds.wisconsin.edu\/handle\/1793\/22059\" target=\"_blank\" rel=\"noopener noreferrer\">review<\/a> of weight training and Down Syndrome.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">A review of strength training and lymphedema is <a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa0810118\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">The impact of strength training on fibromyalgia is <a href=\"https:\/\/ard.bmj.com\/content\/60\/1\/21.short\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">That study is <a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1191\/0269215504cr699oa\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a> for you.<a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">A look at strength training and spinal cord injuries is <a href=\"https:\/\/www.nature.com\/articles\/3101389\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">A look at cancer survivors who strength train is <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/02841860701418838\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">A study on strength training and depression is <a href=\"https:\/\/psycnet.apa.org\/record\/1989-26142-001\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">American College of Sports Medicine. ACSM&#8217;s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams &amp; Wilkins, 2000<a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3337037\" target=\"_blank\" rel=\"noopener noreferrer\">Like this one<\/a>.<a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9309627\" target=\"_blank\" rel=\"noopener noreferrer\">Or this one<\/a>.<a href=\"#refmark-17\"><\/a><\/li>\n<li id=\"footnote-18\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/\" target=\"_blank\" rel=\"noopener noreferrer\">And this one<\/a>.<a href=\"#refmark-18\"><\/a><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">Kreider RB, Rasmussen C, Kerksick CM, Wilborn C, Taylor L 4th, Campbell B, Magrans-Courtney T, Fogt D, Ferreira M, Li R, Galbreath M, Iosia M, Cooke M, Serra M, Gutierrez J, Byrd M, Kresta JY, Simbo S, Oliver J, Greenwood M. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21673483\/\" target=\"_blank\" rel=\"noopener\">A carbohydrate-restricted diet during resistance training promotes more favorable changes in body composition and markers of health in obese women with and without insulin resistance<\/a>. Phys Sportsmed. 2011 May;39(2):27-40. doi: 10.3810\/psm.2011.05.1893. PMID: 21673483<a href=\"#refmark-19\"><\/a><\/li>\n<li id=\"footnote-20\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11283427\" target=\"_blank\" rel=\"noopener noreferrer\">That study is right here<\/a>.<a href=\"#refmark-20\"><\/a><\/li>\n<li id=\"footnote-21\" class=\"fn-text\"><a href=\"https:\/\/europepmc.org\/abstract\/med\/9565932\" target=\"_blank\" rel=\"noopener noreferrer\">You can read about this study here<\/a><a href=\"#refmark-21\"><\/a><\/li>\n<li id=\"footnote-22\" class=\"fn-text\">Schleppenbach LN, Ezer AB, Gronemus SA, Widenski KR, Braun SI, Janot JM. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29170696\/\" target=\"_blank\" rel=\"noopener\">Speed- and Circuit-Based High-Intensity Interval Training on Recovery Oxygen Consumption<\/a>. Int J Exerc Sci. 017 Nov 1;10(7):942-953. PMID: 29170696; PMCID: PMC5685083<a href=\"#refmark-22\"><\/a><\/li>\n<li id=\"footnote-23\" class=\"fn-text\">The article &#8220;<a href=\"https:\/\/www.researchgate.net\/publication\/280034904_Resistance_exercise_is_medicine_Strength_training_in_health_promotion_and_rehabilitation\" target=\"_blank\" rel=\"noopener noreferrer\">Resistance Exercise is Medicine<\/a>&#8221; has a great summary of the health benefits of strength training.<a href=\"#refmark-23\"><\/a><\/li>\n<li id=\"footnote-24\" class=\"fn-text\">A study on strength training and anxiety is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25789738\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-24\"><\/a><\/li>\n<li id=\"footnote-25\" class=\"fn-text\">A review on resistance training and mood can be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15209311\" target=\"_blank\" rel=\"noopener noreferrer\">found here<\/a>.<a href=\"#refmark-25\"><\/a><\/li>\n<li id=\"footnote-26\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20101012\" target=\"_blank\" rel=\"noopener noreferrer\">That study is right here<\/a><a href=\"#refmark-26\"><\/a><\/li>\n<li id=\"footnote-27\" class=\"fn-text\">Portugal EM, Vasconcelos PG, Souza R, Lattari E, Monteiro-Junior RS, Machado S, Deslandes AC. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26556087\/\" target=\"_blank\" rel=\"noopener\">Aging process, cognitive decline and Alzheimer`s disease<\/a>: can strength training modulate these responses? CNS Neurol Disord Drug Targets. 2015;14(9):1209-13. doi: 10.2174\/1871527315666151111121749. PMID: 26556087<a href=\"#refmark-27\"><\/a><\/li>\n<li id=\"footnote-28\" class=\"fn-text\">A look at strength training and sleep apnea is <a href=\"https:\/\/www.medpagetoday.com\/sso-token.php?redirecturl=https%3A%2F%2Fwww.medpagetoday.org%2Fmeetingcoverage%2Fapss%2F20604\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-28\"><\/a><\/li>\n<li id=\"footnote-29\" class=\"fn-text\">For more on strength training and posture, read &#8220;Effects of a Resistance and Stretching Training Program on Forward Head and Protracted Shoulder Posture in Adolescents.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27842938\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-29\"><\/a><\/li>\n<li id=\"footnote-30\" class=\"fn-text\">Al-Hadidi F, Bsisu I, AlRyalat SA, Al-Zu&#8217;bi B, Bsisu R, Hamdan M, Kanaan T, Yasin M, Samarah O. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31107910\/\" target=\"_blank\" rel=\"noopener\">Association between mobile phone use and neck pain in university students<\/a>: A cross-sectional study using numeric rating scale for evaluation of neck pain. PLoS One. 2019 May 20;14(5):e0217231. doi: 10.1371\/journal.pone.0217231. PMID: 31107910; PMCID: PMC6527223<a href=\"#refmark-30\"><\/a><\/li>\n<li id=\"footnote-31\" class=\"fn-text\">The important thing to keep in mind is that you have to find the exercises that are most enjoyable to you. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\" target=\"_blank\" rel=\"noopener\">Research has found<\/a> that when you find something to be more enjoyable you are likely to adhere to it.<a href=\"#refmark-31\"><\/a><\/li>\n<li id=\"footnote-32\" class=\"fn-text\">Zwolski C, Quatman-Yates C, Paterno MV. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28447880\/\" target=\"_blank\" rel=\"noopener\">Resistance Training in Youth<\/a>: Laying the Foundation for Injury Prevention and Physical Literacy. Sports Health. 2017 Sep\/Oct;9(5):436-443. doi: 10.1177\/1941738117704153. Epub 2017 Apr 27. PMID: 28447880; PMCID: PMC5582694<a href=\"#refmark-32\"><\/a><\/li>\n<li id=\"footnote-33\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11323537\" target=\"_blank\" rel=\"noopener noreferrer\">You can find that study right here<\/a>.<a href=\"#refmark-33\"><\/a><\/li>\n<li id=\"footnote-34\" class=\"fn-text\"><a href=\"https:\/\/pediatrics.aappublications.org\/content\/107\/6\/1470.full\" target=\"_blank\" rel=\"noopener noreferrer\">That particular study is right here<\/a>.<a href=\"#refmark-34\"><\/a><\/li>\n<li id=\"footnote-35\" class=\"fn-text\">A look at strength training during pregnancy is <a href=\"https:\/\/www.nature.com\/articles\/ijo2009150\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-35\"><\/a><\/li>\n<li id=\"footnote-36\" class=\"fn-text\">&#8220;I went to the doctor. All he did was suck blood from my neck. Do not go see Dr. Acula&#8221; &#8211; RIP Mitch Hedberg. \u201d<a href=\"#refmark-36\"><\/a><\/li>\n<li id=\"footnote-37\" class=\"fn-text\">In other words, in order to achieve your training goals or to see improvements, your training must gradually and constantly increase. Keep in mind that if the overload increases too quickly, poor technique and injury may result. And if the overload progresses too slowly, improvements will be minimal or non-existent. Rest and recovery must also be included in the progression, as training hard all the time could result in chronic fatigue, a decrease in performance, and eventually injury. Soucre: Haff G, Triplett NT. (2016). <i>Essentials of strength training and conditioning.<\/i> Fourth edition. Champaign, IL: Human Kinetics<a href=\"#refmark-37\"><\/a><\/li>\n<li id=\"footnote-38\" class=\"fn-text\">Don\u2019t worry though, this \u201cbreak down\u201d and tearing does not hurt and the only thing you may experience is <a href=\"https:\/\/www.nerdfitness.com\/blog\/i-worked-out-and-now-im-so-sore-help\/\" target=\"_blank\" rel=\"noopener\">muscle soreness<\/a>.<a href=\"#refmark-38\"><\/a><\/li>\n<li id=\"footnote-39\" class=\"fn-text\">This totally sounds like something you\u2019d win in Super Smash Bros.<a href=\"#refmark-39\"><\/a><\/li>\n<li id=\"footnote-40\" class=\"fn-text\">Powers SK, Howley ET. (2011). <i>Exercise physiology: Theory and application to fitness and performance<\/i>. New York: McGraw-Hill Humanities\/Social Sciences\/Languages<a href=\"#refmark-40\"><\/a><\/li>\n<li id=\"footnote-41\" class=\"fn-text\">Powers SK, Howley ET. (2011). Exercise physiology: Theory and application to fitness and performance. New York: McGraw-Hill Humanities\/Social Sciences\/Languages<a href=\"#refmark-41\"><\/a><\/li>\n<li id=\"footnote-42\" class=\"fn-text\">Powers SK, Howley ET. (2011). Exercise physiology: Theory and application to fitness and performance. New York: McGraw-Hill Humanities\/Social Sciences\/Languages<a href=\"#refmark-42\"><\/a><\/li>\n<li id=\"footnote-43\" class=\"fn-text\">Byrnes WC, Clarkson PM. Delayed onset muscle soreness and training. Clin Sports Med. 1986 Jul;5(3):605-14. PMID: 3521903<a href=\"#refmark-43\"><\/a><\/li>\n<li id=\"footnote-44\" class=\"fn-text\">Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003;33(2):145-64. doi: 10.2165\/00007256-200333020-00005. PMID: 12617692<a href=\"#refmark-44\"><\/a><\/li>\n<li id=\"footnote-45\" class=\"fn-text\">Remember what we said earlier, incorporating both strength training and calorie restriction (i.e., eating less) has been found to result in greater fat loss and improvements in muscle mass. Additionally, the combination of these two behaviors also decreases one\u2019s risk for the development of chronic diseases (e.g., CVD) and premature mortality. For more, read &#8220;A carbohydrate-restricted diet during resistance training promotes more favorable changes in body composition and markers of health in obese women with and without insulin resistance.&#8221; Source, PubMed.<a href=\"#refmark-45\"><\/a><\/li>\n<li id=\"footnote-46\" class=\"fn-text\">Spano MA, Kruskall LJ, Thomas DT. (2018). Nutrition for Sport, Exercise, and Health<a href=\"#refmark-46\"><\/a><\/li>\n<li id=\"footnote-47\" class=\"fn-text\">Spano MA, Kruskall LJ, Thomas DT. (2018). Nutrition for Sport, Exercise, and Health<a href=\"#refmark-47\"><\/a><\/li>\n<li id=\"footnote-48\" class=\"fn-text\">It should also be noted that when our bodies pull from fat stores to get things done, a few things happen that results in <em>less<\/em> caloric expenditure: first, we are forced to exercise at a lower-intensity resulting in a lower caloric expenditure, and second, we have a lower post-exercise oxygen consumption resulting in less caloric expenditure post-exercise. So, we need to consume enough calories so we can engage in higher-intensity exercise and have a greater caloric expenditure.<a href=\"#refmark-48\"><\/a><\/li>\n<li id=\"footnote-49\" class=\"fn-text\">This is an <a href=\"https:\/\/news.google.com\/newspapers?nid=799&amp;dat=19900709&amp;id=EoxPAAAAIBAJ&amp;sjid=xVEDAAAAIBAJ&amp;pg=4691,666650\" target=\"_blank\" rel=\"noopener noreferrer\">interesting article<\/a> on weight lifting for the elderly.<a href=\"#refmark-49\"><\/a><\/li>\n<li id=\"footnote-50\" class=\"fn-text\">Here&#8217;s <a href=\"https:\/\/www.scpr.org\/news\/2012\/04\/24\/32153\/study-weight-training-elderly-delays-alzheimers-be\/\" target=\"_blank\" rel=\"noopener noreferrer\">that report<\/a> on Alzheimer&#8217;s and here&#8217;s <a href=\"https:\/\/www.dailymail.co.uk\/health\/article-1245990\/How-weight-lifting-help-stave-dementia.html\" target=\"_blank\" rel=\"noopener noreferrer\">the one<\/a> on dementia.<a href=\"#refmark-50\"><\/a><\/li>\n<li id=\"footnote-51\" class=\"fn-text\">Portugal EM, Vasconcelos PG, Souza R, Lattari E, Monteiro-Junior RS, Machado S, Deslandes AC. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26556087\/\" target=\"_blank\" rel=\"noopener\">Aging process, cognitive decline and Alzheimer`s disease: can strength training modulate these responses?<\/a> CNS Neurol Disord Drug Targets. 2015;14(9):1209-13. doi: 10.2174\/1871527315666151111121749. PMID: 26556087<a href=\"#refmark-51\"><\/a><\/li>\n<li id=\"footnote-52\" class=\"fn-text\">Moro T, Tinsley G, Bianco A, Gottardi A, Gottardi GB, Faggian D, Plebani M, Marcolin G, Paoli A. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28821429\/\" target=\"_blank\" rel=\"noopener\">High intensity interval resistance training (HIIRT) in older adults<\/a>: Effects on body composition, strength, anabolic hormones and blood lipids. Exp Gerontol. 2017 Nov;98:91-98. doi: 10.1016\/j.exger.2017.08.015. Epub 2017 Aug 15. PMID: 28821429<a href=\"#refmark-52\"><\/a><\/li>\n<li id=\"footnote-53\" class=\"fn-text\">Spano MA, Kruskall LJ, Thomas DT. (2018). Nutrition for Sport, Exercise, and Health<a href=\"#refmark-53\"><\/a><\/li>\n<li id=\"footnote-54\" class=\"fn-text\">Spano MA, Kruskall LJ, Thomas DT. (2018). Nutrition for Sport, Exercise, and Health<a href=\"#refmark-54\"><\/a><\/li>\n<li id=\"footnote-55\" class=\"fn-text\">One such study on strength training and endurance is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24532151\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-55\"><\/a><\/li>\n<li id=\"footnote-56\" class=\"fn-text\">Beattie K, Kenny IC, Lyons M, Carson BP. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24532151\/\" target=\"_blank\" rel=\"noopener\">The effect of strength training on performance in endurance athletes<\/a>. Sports Med. 2014 Jun;44(6):845-65. doi: 10.1007\/s40279-014-0157-y. PMID: 24532151<a href=\"#refmark-56\"><\/a><\/li>\n<li id=\"footnote-57\" class=\"fn-text\">Pro tip: don\u2019t train with wet feet.<a href=\"#refmark-57\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\">Strength Training &#038; Weight Training 101: Why You Need to Get Strong.<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength training will change your life. If you want to lose weight, gain muscle, and\/or just look and feel better, strength training will do just that.[1] In this comprehensive series, we\u2019re going to cover EVERYTHING you need to know about getting strong. By the way, hi. I\u2019m Staci Ardison, Senior Coach for Team NF,\u00a0with a [\u2026]<br \/>\nThe post Strength Training &#038; Weight Training 101: Why You Need to Get Strong. first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":14587,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14585"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=14585"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14585\/revisions"}],"predecessor-version":[{"id":14633,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14585\/revisions\/14633"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/14587"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=14585"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=14585"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=14585"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}