The Ins and Outs of Strength Training
Strength training is one of the most effective ways to improve your overall health and fitness. Beyond building muscle, it strengthens bones, supports connective tissue, improves metabolism, helps with weight management and reduces stress while boosting confidence.
So what counts as strength training?
Strength training is simply moving your body in ways that increase strength and your ability to handle resistance. This can include:
- Bodyweight exercises (squats, push-ups, yoga, calisthenics)
- Free weights (dumbbells, barbells, kettlebells, medicine balls)
- Machines (leg press, lat (short for latissimus dorsi) pulldown, cable systems)
- Resistance bands (light to heavy options for strength or rehab)
Each method has benefits, so machines offer control for beginners learning how the body moves; free weights train stability and can be used for incremental improvements; and bodyweight work mimics daily movement and activities.
Guidelines for getting started
The American College of Sports Medicine (ACSM) recommends:
- At least 2 strength training sessions per week (1 day is helpful, but 2+ is ideal)
- 8–10 exercises per session targeting all the major muscle groups
- 8–12 reps for healthy adults (10–15 for older adults)
- 2–3 sets of each exercise
Focus on all the major muscle groups: legs (glutes, quads, hamstrings, calves), chest, back, shoulders, arms and core.
Principles of strength training
Keep these four principles in mind:
- Progressive overload – Gradually increase weight, reps or sets to keep improving.
- Specificity – Train with movements that mimic real-life or sport activities.
- Rest and recovery – Muscles grow when you rest, so allow at least one day between full body sessions.
- Variation – Change exercises, weights or rep ranges to avoid plateaus and reduce injury risk.
Everyday movements that matter
The best exercises mirror how you move in daily life. These compound lifts work multiple muscle groups at once and are the foundation of most routines:
- Squat – Standing, sitting and lifting from low positions.
- Row – Pulling, picking things up and opening doors.
- Bench press/push – Pushing objects or people (e.g., doors, strollers).
- Deadlift – Safely lifting boxes, groceries or kids from the ground.
Reps, sets, and rest
- A rep = one complete movement; a set = a group of reps.
- Typical strength training uses 8–12 reps per set.
- Rest 1–2 minutes between sets (larger muscles = longer rest).
- Try supersets (alternating between exercises for different muscles) to save time.
Key takeaway
Strength training has incredible benefits: building muscle, joint health, long-term function and resilience. There are even mental benefits. For those just starting out, start small, focus on good form and build gradually. Two sessions a week that target all major muscle groups are enough to see real benefits.
If you need assistance setting up a program and making sure you are doing things the right way, UK HR Heath and Wellness is here to help! You can sign up for a quick consultation, or if you think more guidance is needed, we have started offering personal training this year! Click here to take a look at all our offerings.
This post is based off a presentation you can find on YouTube. To watch, click here.
