Build a better body with strength training

DID you know that by utilising strength training exercises exclusively in the gym you can build the body you want? Personal trainer Michael Lawrence said building your body through strength training involves a combination of exercises, nutrition, and recovery.

“Whether you want to build muscle mass, increase strength, or tone your body, having clear goals will help shape your training plan,” Lawrence said. “You should also set SMART goals — make sure your goals are specific, measurable, achievable, relevant, and timebound (SMART).”

He said in designing a strength training programme, you should choose a split routine that involves full-body workouts, training all major muscle groups in one session, three times a week; then divide your training into upper body and lower body workouts, typically four times a week.

“Focus on pushing movements one day, pulling movements another, and legs on a separate day, usually 36 times a week,” he said. “Then incorporate compound exercises, focusing on multi-joint movements that work multiple muscle groups simultaneously.”

Examples include:

Squats: Targets quads, hamstrings, glutes, and core.

Deadlifts: Works the entire posterior chain, including back, glutes, and hamstrings.

Bench press: Targets the chest, shoulders, and triceps.

Pull-ups/rows: Focus on the back, biceps, and forearms.

Overhead press: Strengthens the shoulders and triceps.

He said you would then add isolation exercises, which focus on a single muscle group to help you achieve balance and symmetry.

These include bicep curls, which targets the biceps; tricep extensions, which focuses on the triceps; and leg curls/extensions, which isolate the hamstrings and quadriceps.

“Gradually increase the weight you lift to continuously challenge your muscles. Aim to add 5-10 per cent more weight each week if possible,” Lawrence said. “You can also increase the number of sets or reps, or reduce rest time between sets to add intensity.”

He said learning proper form is crucial for avoiding injury and ensuring that the target muscles are engaged. Also ensure that your nutrition is up to par — aim for 1.22.2 grams of protein per kilogram of body weight daily, as protein is essential for muscle repair and growth.

“Sources of protein include lean meats, fish, eggs, dairy, legumes, and protein supplements,” Lawrence said. “Also include carbohydrates, which will provide the energy needed for your workouts – focus on complex carbs like whole grains, fruits, and vegetables.”

“Consistency is key, building muscle and strength takes time and dedication,” Lawrence said. “Stick to your routine and stay motivated.”