Strength Training

Strength is joy, and your journey to a more resilient, healthier body can start today!

Strength training is an exceptional activity that delivers benefits far beyond the gym. You may think it’s not for you, but in reality, it is one of the best investments you can make in yourself. Discover the power you already have within!

Have you ever thought about the difference strength training could make in your life? Beyond shaping your physique, it brings countless advantages that impact your health and everyday activities. Reduced risk of injury gives you the confidence that your body is ready to face challenges—whether in sports, at work, or during leisure time. Strength training is not just about building muscles; it’s about creating a shield that protects you from the negative effects of daily life.

Benefits of Strength Training

Strength training supports health on every level:

• improves posture,
• strengthens muscles and joints,
• helps you handle even demanding physical tasks with ease.

And the best part? After each workout you experience a sense of pride in the work you’ve done for your body. That feeling motivates and propels you forward.

A Bit of History and Science

In the 1970s and 1980s strength training was taboo for many athletes. The prevailing views were that it would slow them down, needlessly burden them, or increase the risk of injury. However, thanks to research, that trend began to change in the 1990s.

Today it is proven that strength training benefits both elite and recreational athletes. It is used in many disciplines — from skiing to athletics.

• Skiing: the lower limbs are exposed to high forces that can be managed more safely thanks to exercises like squats, lunges, or the leg press.
• Running: runners who add strength training achieve better running economy.
• Core training: the importance of strong core muscles is no longer disputed.

Who Is Strength Training Suitable For

Strength training is suitable for children and adults. With proper technique and professional supervision, the risk of injury is minimal. It is recommended to train at least 2–3 times per week.

You don’t have to dedicate a whole training session to it — even the last 20 minutes before the final part of your workout is enough. This way you achieve multiple goals at once and make your training more comprehensive.

When Is My Workout Considered Strength Training?

Especially at the beginning I recommend following these rules:

• Repetitions: 10–12 reps per set; I recommend 3 sets.
• Exercises: Choose at least 5–6 exercises, prioritizing compound (multi-joint) movements.
• Muscle groups: Aim to engage large muscle groups — ideal exercises include push-ups, squats, lunges, pull-ups, and barbell/dumbbell movements.
• Technique: Place maximum emphasis on correct exercise technique.
• Frequency: Perform this type of training 2–3 times per week.

The scientific literature agrees that, in terms of load intensity, it is optimal to stay at least within the range of 60–70% of the one-repetition maximum (1RM). Example: if your 1RM for the deadlift is 100 kg (the maximum weight you can lift for one repetition), you should work with 60–70 kg, performing 3 sets of 10–12 reps. This number of repetitions corresponds to an intensity of 60–70%.

We work in the biosphere, so practice may vary slightly from what I state. It also depends on whether a client is predisposed more toward endurance or strength.

This type of training — the combination of repetitions and load intensity — recruits motor units to a large extent, which leads to strength gains (physiological rationale).

Is This Type of Training Suitable for Beginners?

For beginners with no fitness base and no gym experience, an intensity of 60–70% of 1RM may be too high. We assess fitness level with an initial diagnostic and then set the next steps. If a client decides to move from years of inactivity to productive training, their fitness is often essentially zero.

Therefore, we must first focus on building general fitness from the ground up. This includes aerobic capacity, flexibility and mobility, core strength, correct lifting mechanics, practicing walking and running, posture work, and mastering proper breathing.

From my experience, in the early stages a lower load intensity (50% or less) gives room for a higher number of repetitions and thus easier conditions to better train technique, breathing, range of motion, setup, and so on.

This process takes approximately 8–10 weeks. Progress is usually fairly rapid; regular attendance at training sessions and sufficient rest, nutrition and recovery are important.

What other interesting aspects of strength training should be discussed more?

Strength training supports the cardiovascular system and can reduce the risk of chronic diseases. It is an excellent injury prevention method because strong muscles provide significant support to the joints. By strengthening the right muscles we improve posture. What I consider particularly important is that strength training increases bone density, thereby reducing risks associated with osteoporosis and fractures.

Many people may be surprised by the positive effect on bone tissue. Is that really true?

Yes, resistance exercise stimulates bone cells to form new bone tissue, increasing bone density and strengthening bone structure. Strength training places stress on bones, which improves their mechanical resilience. In practice we combine strength training with exercises aimed at improving balance and coordination. For contact sports and everyday life, this approach reduces the risk of falls, which are a major risk factor for fractures in people with osteoporosis.

Every stage of a person’s life is unique. What benefits does having sufficient muscle mass and regular strength training bring for a child, an adult, and a senior? Can they even be compared?

Muscle mass is not just about strength or appearance. It is a key factor for health, vitality, and longevity. Adequate muscle mass brings benefits for children, adults, and seniors, with each age group gaining different advantages.

Benefits of muscle mass for children

• Proper growth and development — muscles support healthy posture and bone growth.
• Motor skills — improved coordination, balance, and agility.
• Obesity prevention — higher energy expenditure helps maintain a healthy weight.
• Stronger immune system — active children cope better with common illnesses.

Benefits of muscle mass for adults

• Higher metabolism — muscles burn energy even at rest.
• Prevention of chronic diseases — lower risk of type 2 diabetes, obesity, and cardiovascular problems.
• Performance and strength — better fitness for sports and daily activities.
• Mental health — regular exercise reduces stress and improves mood.

Benefits of muscle mass for seniors

• Prevention of sarcopenia — slows the age-related loss of muscle.
• Lower risk of falls and fractures — stronger muscles stabilize joints and the spine.
• Better immunity and recovery — muscles serve as a protein reservoir.
• Quality of life — more energy, independence, and ability to perform daily tasks.

Summary

• Children: growth, motor skills, obesity prevention.
• Adults: metabolism, disease prevention, performance.
• Seniors: independence, fall prevention, quality of life.