Strength Training FAQs -

General strength training questions

Is strength training the same as weight training?
Strength training includes any exercise that strengthens your muscles, while weight training specifically uses weights. Lunges, pushups, and planks are great examples of strength exercises without weights.
What’s the best way to start strength training if I’ve never done it before?
Begin with basic compound exercises, and focus on form before adding weight.
Can I do strength training every day?
It’s important to allow muscle recovery. Training the same muscles every day can lead to overtraining and injury.
What’s the most effective method for strength training?
Focus on progressive overload and compound movements to build strength efficiently.
Is strength training alone enough for overall fitness?
Strength training is essential, but adding cardio and flexibility exercises creates a balanced routine.

Is it dangerous to lift heavy weights?
Lifting heavy is safe with proper form and progression. Always listen to your body.
Is strength training supposed to hurt?
Mild soreness is common because you create microscopic tears in the muscle fibers during strength training. But sharp or lasting pain indicates something is wrong.
Why am I not sore after strength training?
Soreness isn’t always a sign of a good workout. Progress and form matter more. Part of strength training is the adaptation of the nervous system, and you will not feel this happening.
Can I do strength training with bad knees?
Yes, but you’ll need modifications. Focus on low-impact exercises that protect your knees and proper form.
Is it normal not to sweat during strength training? Does that mean it’s ineffective?
Yes, it’s normal. The effectiveness of your workout isn’t based on sweating, but on muscle engagement.

Will strength training make my muscles big?
Building large muscles requires specific training and diet. You control the intensity of growth.
I’ve been strength training, but my muscles aren’t getting bigger. Should I change my routine?
If you’re not seeing muscle growth, check your nutrition, intensity, and variety in your routine. Training for muscle growth (hypertrophy) is not the same as training for strength.
Why haven’t I lost weight despite strength training?
Muscle gain might offset fat loss on the scale. Focus on body composition, not just weight. Also, check your protein intake and try to reach at least 100 grams per day.
How many reps should I do to see results?
8 or more reps is the range for muscle growth, while 1-5 reps is the range to build strength and dense muscles. Over 12 reps is best to train for endurance.
My trainer only lets me exercise for 20 minutes. Is that enough?
It can be, especially if you focus on high-intensity, well-structured sessions.
Why does strength training feel boring sometimes?
It might be time to mix up your routine or challenge yourself with new goals.

My trainer has me doing the same exercises every session. Is that effective?
Consistency is important. You need to do the same exercises to get skilled and give your body time to adapt. However, introducing variety can help prevent plateaus.
How do I stay motivated to keep strength training?
Set specific, measurable goals and track your progress to stay motivated.

Is weight training better than cardio?
Both have unique benefits. Strength training builds muscle, while cardio boosts endurance. But for health and longevity strength training is the most effective.
Can you do strength training at home?
Yes, you do not need fancy machines to start strength training. You can do bodyweight exercises or use basic equipment like resistance bands and dumbbells.

Do I need to take supplements for strength training?
Supplements can help but aren’t necessary if you meet your protein and nutrient needs through food.

What are the disadvantages of weight training for women?
There are no disadvantages, only myths. Weight training offers great benefits for women.