Take inspiration from Janhvi Kapoor and include strength training in your fitness regimen

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What is strength training?

According to Utsav Agrawal, a fitness coach, strength training is a versatile form of exercise that can be adapted to suit individuals of all fitness levels and goals. It offers a wide range of exercises and training techniques that can be tailored to meet specific needs, whether you’re a beginner looking to build a foundation of strength or an experienced athlete aiming to enhance performance in a particular sport.

“One of the key aspects of strength training is the concept of progressive overload. This means gradually increasing the demands placed on your muscles over time. By progressively increasing the resistance, weight, or intensity of your exercises, you challenge your muscles to adapt and grow stronger. This can be achieved by adding more weight to your lifts, performing more repetitions or sets, or incorporating more challenging variations of exercises,” he said.

Here are some tips to keep in mind when starting strength training, as per the expert:

Incorporating compound exercises that engage multiple muscle groups simultaneously can be particularly effective for overall strength gains. (Source: Freepik)

Rest and recovery

While challenging your muscles if necessary for growth, giving them time to recover is equally important. Adequate rest days between strength training sessions allow for this recovery process to occur, preventing overtraining and reducing the risk of injuries.

Strength training is not limited to expensive equipment

Bodyweight exercises can be highly effective in building strength and can be done anywhere, making them accessible to individuals who may not have access to a gym or equipment.

Consider all major muscle groups to ensure balanced development

This includes exercises targeting the legs (e.g., squats, lunges), chest and triceps (e.g., push-ups, bench press), back and biceps (e.g., rows, pull-ups), shoulders (e.g., shoulder press, lateral raises), and core (e.g., planks, Russian twists). Incorporating compound exercises that engage multiple muscle groups simultaneously, such as squats and deadlifts, can be particularly effective for overall strength gains.

Proper form and technique

It is essential to maximise the benefits and reduce the risk of injury. It’s recommended to seek guidance from a qualified fitness professional, especially when starting out, to learn the correct form for each exercise. They can provide instruction and feedback to ensure you are performing the movements correctly and safely.

Maintaining consistency

Gradually progressing your workouts are key to long-term success in strength training. It’s important to set realistic goals and track your progress to stay motivated and monitor your improvements over time.

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