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Endorphins beamed straight into your living room. FRAME On Demand from just £6/month
GET 3 CLASSES FOR £40! BUY NOW
Endorphins beamed straight into your living room. FRAME On Demand from just £6/month
Strength/weight training has surged in popularity over the last decade, thanks to an increased understanding of its lifelong benefits (and its aesthetic benefits heavily documented on Instagram ??) we don’t give a sh*t about looks, we care about feels, and unsurprisingly strength training makes you feel STRONG. It also has a load of other benefits. We chatted to our Master Trainer Tereza to find out more about them and get some advice on where to start…
How long have you got?! Some of the most important reasons why strength training is so important is that it stimulates muscle growth, and more importantly muscle strength, as well as a bone growth. We loose muscle mass and bone mineral density as we age, and the way we can prevent this process for some time, and to slow it down later down the line, is by strength training. This in turn helps to prevent osteoporosis and frailty, which is so important if we want to live healthy and independent lives for as long as possible. It becomes even more important for women during menopausal years as the hormonal changes lead to a loss of a bone density.
I’m not over yet… Strength training can also help to protect joints from injuries by supporting them with strong muscles, it has been shown to help to prevent chronic conditions such as diabetes and arthritis, and it can reduce a risk of heart disease too.
It also helps with weight management, flexibility, balance, as well as mental health.
Including mobility in your training is important as it enhances movement and performance by increasing range of motion within the joints and surrounding muscles, therefore making the movement more efficient.
Mobility training can improve posture and technique (enabling you to take the exercises through a full range of movement), leading to increased strength and power during exercise. When your body is fully mobile, you are better able to utilise your muscles and optimise your training.
Simply said, you’ll get more out of every exercise you do. If you have a smaller range of motion you might not be able to do the intended full exercise and therefore gain those benefits. It has also been shown to reduce risk of injury and aid faster recovery, triple win!
In ideal world, you should strength train three times per week (or more). However, don’t be put off if you currently aren’t able to achieve that. We get it, life is busy. Anything is better than nothing and the best thing you can do is to simply start 🙂 cardiovascular health is very important too and so I would recommend adding cardio to your training schedule where possible. We have plenty of classes to choose from, ranging from Box Fit, HIIT, Rebounding, Dance Cardio, Step classes… There is honestly something for everyone!
DOMS (delayed onset muscle soreness) are often unavoidable, but if you are new to strength training, I would suggest starting fairly light and build it up over a 4-6 weeks period, so the body has an opportunity to adapt to a new stimulus. Bad DOMS can put you on hold for a few days or more, and so it is better to start gradually as consistency is the goal. However, if you do get bad DOMS, don’t let it put you off! Our bodies are amazing and they will adapt! Magnesium is a great supplement that can help to lessen, or avoid DOMS all together and I swear by an Epsom salt bath.
Friendly and inclusive. We are here to support everyone, no matter where you are on your fitness journey.
Looking to start your Strength journey? Come and try our limited-edition Mobility & Strength class with Ancient + Brave running until 2nd October. Available at our Angel, Hammersmith & Shoreditch studios. Every Framer will get a FREE pack of True Creatine+ sachets (worth £18)
Also check out our 1 month unlimited class packages from £80 per month BUY NOW
