Strength Training, Resistance,

Resistance training, or weight training , is a form of physical exercise that uses resistance to build strength, endurance, and size in skeletal muscles. Whether you're a beginner or an advanced athlete, resistance training offers many benefits for your physical and mental health. In this article, we'll explore the fundamentals of resistance training, its benefits, and how to get started or optimize your training.

The Benefits of Bodybuilding

Improved Strength and Muscle Mass

Strength training stimulates muscle growth by causing micro-tears in muscle fibers, which repair themselves and become stronger. This not only increases strength, but also muscle tone.

Bone Health

Resistance exercise increases bone mineral density, reducing the risk of osteoporosis and fractures, especially in older adults.

Weight Control

Increasing muscle mass increases basal metabolism, helping to burn more calories at rest. Strength training is therefore an excellent complement to a weight management program.

Cardiovascular Health

Although primarily focused on muscle, strength training can improve cardiovascular health by reducing blood pressure and improving lipid profile.

Mental Benefits

Regular exercise releases endorphins, improving mood and reducing stress, anxiety and symptoms of depression.

Bodybuilding Basics

Progressive Overload

To continue to progress, it is essential to gradually increase the load, volume or intensity of training. This can be done by increasing the weight, the number of repetitions or the frequency of sessions.

Correct Technique

Correct execution of movements is crucial to maximize benefits and prevent injuries. It may be helpful to work with a coach or use trusted resources to learn proper technique.

Recovery and Rest

Muscles get stronger during rest periods. It is important to include rest days and ensure quality sleep + nutrition for optimal recovery.

How to Start Bodybuilding

Fitness Assessment

Before you begin, it is recommended to consult a health professional, especially if you have pre-existing medical conditions. An assessment of your physical condition can help establish a suitable program.

Set Realistic Goals

Set specific, measurable, achievable, relevant and time-bound (SMART) goals. This could be increasing strength, gaining muscle mass or improving endurance.

Choosing a Training Program

There are many programs tailored to different levels and goals. For beginners, a full body program two to three times a week is often recommended.

Necessary Equipment

Strength training can be done in the gym with free weights and machines, or at home with basic equipment like dumbbells, kettlebells, or resistance bands.

Examples of Bodybuilding Exercises

Basic Exercises

• Squats: Strengthen the legs and lower body.
• Bench press: targets the chest, shoulders and triceps.
• Deadlift: works the back, legs and core.
• Pull-ups: work the back and biceps.
• Military press: targets the shoulders and triceps.

Tips for Beginners

• Start with light weights to master the technique.
• Perform 2 to 3 sets of 8 to 12 repetitions for each exercise.
• Allow yourself at least 36-48 hours of rest between sessions for the same muscle group.

Precautions and Safety

Warm-up and Stretching

A 5-10 minute warm-up prepares the muscles and reduces the risk of injury. Dynamic stretching is best done before training, while static stretching can be done after.

Listen to your body

If you feel pain or excessive fatigue, it is important to reduce the intensity or take a break. Never sacrifice technique to lift more weight.

Hydration and Nutrition

Adequate hydration and a balanced diet are essential to support your bodybuilding efforts. Protein is especially important for muscle repair.

Optimize Your Training

Vary the Exercises

Changing exercises or training parameters regularly can prevent stagnation and stimulate new gains.

Strength vs. Endurance Training

Adjust the number of repetitions and weight according to your goals: heavy loads with fewer repetitions for strength, lighter loads with more repetitions for endurance.

Progress Tracking

Keeping a workout journal can help you track your progress, stay motivated, and adjust your program if necessary.

Planking and Resistance Training: Getting Out of Your Comfort Zone

The Importance of Getting Out of Your Comfort Zone

To progress in bodybuilding, it is essential to get out of your comfort zone. This means pushing your physical and mental limits to reach new heights. Exercises such as planking and resistance training are particularly effective for this.

Planking: A Powerful Core Strength Exercise

Planking is an isometric exercise that intensely engages the core, strengthening the abdominal muscles, back, and shoulders. Holding the plank position for an extended period of time tests your endurance and mental strength.

How Planking Pushes You Out of Your Comfort Zone?

• Physical Challenge: Holding a plank for several minutes may seem simple, but it is a real challenge for the body.
• Mental Toughness: Overcoming discomfort and the temptation to give up builds mental resilience.
• Overall Improvement: By stepping out of your comfort zone, you stimulate muscle growth and improve your posture.

Resistance Training: A Stimulus for Growth

Using resistance bands or free weights adds extra load to movements, forcing muscles to work harder. This promotes supercompensation , where the body adapts by becoming stronger.

The Benefits of Positive Stress (Eustress)

Getting out of your comfort zone generates positive stress , also called " eustress" . Unlike negative stress, eustress is beneficial and stimulating.

• Increased Motivation: Eustress drives you to take on challenges and achieve your goals.
• Physical Adaptation: The body adapts to new demands, leading to improved performance.
• Personal Development: Overcoming obstacles builds self-confidence and discipline.

How to Incorporate Planking and Resistance into Your Workout

To reap these benefits, incorporate planking and resistance exercises into your routine:

• Classic Plank: Start by holding the position for 30 seconds, then gradually increase the duration.
• Plank Variations: Try the side plank, leg lift or arm lift to increase the difficulty.
• Resistance Bands: Use these to intensify exercises like squats, lunges or bench presses.
• Progress Monitoring: Record your plank hold times and resistance levels used to track your progress.

Check out our article on eustress.

Strength training is a discipline accessible to all, offering many benefits for physical and mental health. By getting out of your comfort zone with exercises like planking and resistance training, you not only stimulate your body, but also your mind. The eustress generated by these positive challenges promotes personal and physical growth. Start small, be consistent, and remember that each effort brings you closer to your goals.