When Zerodha’s CEO Nithin Kamath shared the importance of strength training: ‘Integral to increasing health span’

“Strength training is integral to increasing health span and we need more to focus on this,” he had said, adding that research consistently demonstrates how exercise surpasses any other interventions in terms of delaying death and preventing cognitive and physical decline.

Sharing a picture of an open-air gym located at a park in Bengaluru, Kamath had shared that it was heartening to see open-air gyms coming up in public parks in Bengaluru.

He had further explained the benefits of strength training for people over 40, as both men and women experience a depletion of bone mass at a rate of one per cent a year. “Women are more susceptible to bone density loss than men, so strength training is important,” he added.

Kamath also advised started with basic and gradually increasing the intensity to maintain strength, and highlighted that gym attendance is not necessary for effective strength training. “Yoga, or a simple free-hand exercise routine of push-ups, pull-ups, squats, & crunches are enough,” he had said.

Concurring, Utsav Agrawal, a fitness coach, FITTR said that 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.”

Here are things to keep in mind when starting strength training, according to the expert:

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. (Source: Freepik)

Gradual progression

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.

Ensure rest and recovery

While challenging your muscles is necessary for growth, giving them time to recover is equally important. Muscles need time to repair and rebuild after a workout, and this is when they become stronger. Adequate rest days between strength training sessions allow for this recovery process to occur, preventing overtraining and reducing the risk of injuries.

Engaging major muscle groups

When designing a strength training program, it’s important to 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

Proper form and technique are essential in strength training 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 instructions and feedback to ensure you are performing the movements correctly and safely.

Set realistic goals and monitor progress

Finally, maintaining consistency and 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.

Concluding, Agrawal noted that strength training is not limited to lifting heavy weights or using 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. Exercises like push-ups, squats, lunges and planks can provide a challenging workout and help develop strength and stability.”

Take a look at Kamath’s post:

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