Basics of Strength Training

Synopsis

The current WHO physical activity guidelines advise healthy adults to strength train all major muscle groups at a moderate intensity, or greater, at least two times a week, or more. Despite the strong public health messaging about the importance of regular resistance training to support wellbeing, the Healthy Ireland 2019 survey indicates that only 46% of adults meet these guidelines.

Some of the main negative health outcomes linked to ageing include loss of muscle mass (sarcopenia) and loss of bone mass density (osteopenia/ osteoperosis) which can significantly impair quality of life. Fortunately regular strength training can buffer against this physiological decline, as well as assist in maintaining optimum muscle memory to preserve/improve mobility and coordination. Strength training also can help to re-balance some of the structural adaptations that arise from prolonged sitting and counter weight gain, which may be of particular benefit to desk-based office workers.

A recent national survey indicated that 29% of adults gained weight during the pandemic. This session aims to provide participants with fundamental strength training knowledge and behaviour change techniques to integrate this exercise modality into weekly routines on a consistent basis in an enjoyable and sustainable way.

Outcomes

• Learn the major muscle groups and different forms of strength training
• Become familiar with basic exercises for each region of the body
• Understand key strength training principles and FITT.
• Learn the key steps to create a balanced personal training plan
• Receive training and recovery tips for safe and sustainable behaviour change

Suitable for

This session aims to provide participants with fundamental strength training knowledge and behaviour change techniques to integrate this exercise modality into weekly routines on a consistent basis in an enjoyable and sustainable way.