Here’s everything to know about mastering your strength training routine, plus 33 trainer-approved moves to try yourself. She explains that depending on your goals, you can do different kinds of strength training. If you want muscular explosiveness, for example, you would do plyometrics. For muscular endurance, on the other hand, you would go for more repetitions and lighter weights. “You can train for hypertrophy (muscle size increase) or ultimate strength (like a powerlifter)—all are phenomenal ways to strengthen the body, and depending on your personal goals, you might decide to train more in one or two different ways,” Arrington says. Through strength training, glucose is carried from the blood and drawn into the cells of the muscles. “This helps the body use less insulin overall to bring down blood sugar levels and contributes to insulin sensitivity, according to the American Physiology Society,” Arrington previously noted. And as doctor of molecular biology Alexis Cowan, Ph.D., tells mbg, muscle that is insulin resistant, on the other hand, loses the ability to effectively take up glucose from the blood circulation, leading to prolonged elevation of glucose levels, and a compensatory increase in insulin secretion from the pancreas. “Over time, this develops into Type 2 diabetes,” she explains. Strength training also has important implications for brain health, according to Bredesen, who tells mbg that exercising is actually one of the best things we can do to prevent cognitive decline as we age4. “Frailty is a top cause of mortality and insult to quality of life, as it dramatically increases the risk of bone breaks in old age,” she says, adding, “Strength training is absolutely essential for both building muscle and maintaining muscle throughout the aging process.” “Although some of these myokines have inflammatory effects acutely, the net effect over time is the creation of an anti-inflammatory environment,” she explains, noting that this anti-inflammatory effect is vital for staving off diseases. Target muscles: Back/spinal erectors Target muscles: Glutes, core Target muscles: Core, shoulders, back Target muscles: Hamstrings, lateral glutes Target muscles: Glutes, quads Target muscles: Shoulders, triceps Target muscles: Core Target muscles: Quads, hamstrings, glutes Target muscles: Abs, obliques Target muscles: glutes, quads, hamstrings, shoulders Target muscles: core, arms, shoulders, quadriceps Target muscles: Glutes, core Target muscles: Glutes, quads Target muscles: glutes, hamstrings, lats Target muscles: obliques, glutes, shoulders Target muscles: pecs, shoulders, triceps, core Target muscles: Core, quads Target muscles: Obliques Target muscles: back, abs, shoulders Target muscles: shoulders, lats Target muscles: glutes, biceps, shoulders Target muscles: back, glutes, quads, hamstrings, shoulders Target muscles: chest, core, triceps, shoulders Target muscles: abs, obliques Target muscles: obliques Target muscles: biceps Target muscles: quads, glutes Target muscles: quads, glutes, hips, back, biceps Target muscles: glutes Target muscles: Core, back Target muscles: chest, core, back Target muscles: triceps Target muscles: glutes, quads For example, one 2021 review on strength training data7 suggests that weekly training volume is more important than training frequency. The study authors recommend performing a minimum of four weekly sets per muscle group, with additional research8 noting that waiting 48 to 72 hours to work a specific muscle again is key. And once you’re done working out, don’t forget to stretch! Here’s more on the fundamentals of stretching with your strength training routine. In terms of the breakdown of each, Cowen tells mbg a sample routine could include: When you begin working your muscles a few times a week (with appropriate rest in between), you’ll be amazed by how your body transforms and your strength improves.
