"Strength Training Myths Debunked: A Fitness Professional Unveils Five Common Errors Regarding Strength Training"

Melissa Kendter, a functional strength coach, UESCA running coach, and ACE-certified personal trainer, has spent over a decade honing her exercise expertise. She is the founder of personal training business TrainMK and owns a private studio for training clients one-to-one. Kendter shares her insights on strength training, debunking common myths and providing practical advice for beginners.

Strength training can be intimidating for beginners, but it encompasses a wide range of exercises. You don't have to be completely sore and demolished after every gym session, according to Kendter. In fact, aching muscles the day after a workout, known as DOMS, are not always a sign of an effective workout. DOMS is caused by temporary muscle damage and inflammation from working your muscles hard.

Strength training won't make a person bulky, but will improve body composition. Kendter recommends strength training for weight loss goals, as it builds muscle and boosts metabolism long-term. Muscle is a metabolically active tissue, meaning the more muscle one has, the more calories their body will burn at rest.

To build strength and muscle, you need to perform an exercise at a weight and number of repetitions that are challenging for you, but don't compromise on your form. Kendter's workouts in the gym revolve around building functional strength and mobility, focusing on form and controlling movements.

Strength training can be done with dumbbells, kettlebells, or bodyweight exercises. If you're training at home, Kendter recommends five training units: full-body workout, lower body workout, upper body workout, core training, and mobility exercises. Strength training at home can be achieved with the use of adjustable dumbbells, which allow for progressive overload.

Kendter also shares a lower-body dumbbell workout for home strength training. To have an effective strength training workout, one should hit all major movement patterns (squat, hinge, row, vertical and horizontal push, vertical and horizontal pull). It's not necessary to be sweaty after every workout for an effective workout, according to Kendter.

In addition to her practical advice, Kendter also shares five lessons she's learned since her first strength training session. Strength training can be effective in short durations, such as 20 or 30 minutes. If you have body composition goals, you need to strength train. Kendter emphasises the importance of consistency and patience when starting out with strength training.

In conclusion, strength training is a versatile and effective way to improve body composition, boost metabolism, and achieve weight loss goals. With Kendter's practical advice and guidance, beginners can feel confident in starting their strength training journey.

"Strength Training Myths Debunked: A Fitness Professional Unveils Five Common Errors Regarding Strength Training"