What is strength training? Key benefits, types and how to train
Many start their fitness journey with jogging or cardio for its ease and energy boost. Yet, after some time, you might want to build greater strength, improve lifting ability, enhance stability, and boost daily calorie burn. This drives interest in strength training among those seeking long-term body, health, and life quality improvements.
This article introduces Garmin’s take on strength training, exploring its key components and benefits. We’ll also guide you through effective workout programmes and how to track your progress using a smartwatch, helping you achieve your goals with every session.
This article will take you to meet…
- What is Strength Training?
- What are the benefits of Strength Training?
- How many calories does Strength Training burn?
- Which muscles and systems does Strength Training target?
- How to perform Strength Training correctly?
- What types of Strength Training are there? Who is each suited for?
- What precautions should be taken for Strength Training?
- What are the 5 basic Strength Training exercises?
- How to integrate Strength Training into your workout programme?
- How to track Strength Training results?
- Summary: Start Strength Training confidently with Garmin
- Frequently asked questions about Strength Training
What is Strength Training?
Strength training is a form of exercise that uses resistance to stimulate muscles to work harder than usual. This can involve your own body weight, or you can choose dumbbells, barbells, or gym equipment to boost strength, build muscle mass, and enhance physical power. When muscles are consistently challenged with appropriate resistance, the body repairs and adapts, becoming stronger over time. As a result, you can lift heavier objects, move with better efficiency, and achieve a more toned physique.
What are the benefits of strength training?
Strength training doesn’t just help you get more defined muscles — it also benefits various body systems. Here are the key advantages of strength training:
- Build muscle mass and bone density to strengthen your body and lower the risk of osteoporosis as you age. Boost metabolism and burn fat even at rest Strength training helps increase or maintain muscle mass, which may slightly raise your resting energy expenditure in the long run. However, fat loss still depends on overall calorie intake, daily activity, exercise, and rest—not just the afterburn effect or muscle mass alone. Reduce injury risk and support movement Stronger muscles and joints help your body handle daily movements better, lowering the chance of injuries from poor posture or uneven pressure. Slow age-related muscle loss Strength training is an effective exercise type to prevent sarcopenia, keeping your body strong and mobile as you get older.
Strength Training: How Many Calories Burned?
Strength training burns around 180–500 calories per hour, driven by three main factors: body weight, training load, and rest time between sets. Those doing compound exercises with shorter rests burn more than those lifting heavy with longer breaks, even if the total session time is the same.
| Approximate body weight | Moderate intensity | High intensity |
| 57 kg | ~180 kcal/hr | ~360 kcal/hr |
| 70 kg | ~225 kcal/hr | ~430 kcal/hr |
| 84 kg | ~265 kcal/hr | ~505 kcal/hr |
The figures above are based on data from Harvard Health Publishing, which states that moderate-weight lifting for 30 minutes burns approximately 90, 112, and 133 calories, depending on body weight. In contrast, heavy-weight lifting in the same duration burns around 180, 216, and 252 calories. However, in real workouts with rest periods between sets, actual calorie expenditure is typically slightly lower than these estimates.
After training, your body needs extra oxygen to return to normal, replenish energy stores, regulate temperature, and repair muscles. This is called EPOC (Excess Post-exercise Oxygen Consumption), or the Afterburn Effect. It keeps your metabolism active even after you stop exercising. This effect usually accounts for about 10% of the calories burned during the session. For example, if you burn 300 calories, you’ll burn roughly 30 more afterwards. The afterburn effect increases with higher total workloads or shorter rest periods between sets.
Strength Training: Which muscles/systems are targeted?
Strength training builds overall muscle by targeting multiple areas simultaneously. Compound lifts, which engage several muscle groups at once, boost strength, muscle mass, and real-life functional ability. Focus on these main muscle groups:
- Upper (Upper Body) Chest, shoulders, back, and arms. Lower (Lower Body) Legs, hips, and buttocks. Core (Core Muscles) Abdominal and lower back muscles that support the body.
What Are the Key Strength Training Exercises? 5 Basic Moves You Can Easily Follow
Five fundamental strength training exercises covering the upper body, lower body, and core. All these moves are compound exercises, meaning they engage multiple muscle groups simultaneously, making them the cornerstone of almost any training programme.
| Exercise | Primary Muscles | Common Mistakes |
| Squat | Quads, glutes, core | Knees caving in, lower back rounding |
| Deadlift | Back, glutes, hamstrings | Lifting with back instead of hips |
| Bench Press | Chest, front delts, triceps | Elbows flaring too wide, shoulders lifting off bench |
| Row | Mid and upper back | Using body momentum to pull |
| Overhead Press | Shoulders, triceps, core | Arching lower back to lift weight |
All five of these will serve as the core of our 4-week programme in the upcoming session. Always start with weights that allow you to maintain proper form throughout each set. If you’re unsure about any particular exercise, it’s best to consult a trainer or study the technique further before adding more weight.
How to Perform Strength Training Correctly?
To get the most out of strength training while staying safe, it’s crucial to focus on proper sequencing and form rather than rushing to add weight. Here are the correct training methods that Garmin recommends for both beginners and experienced strength trainers:
- Warm up and activate before training Always warm up joints and stimulate muscles before lifting weights to prepare the body and reduce injury risk. Prioritise compound movements Like squats, deadlifts, presses, and rows. These engage multiple muscle groups, building functional strength for daily life. Set sets, reps, and load by goal For strength, use low reps and heavy weights (1–6 reps). For muscle mass, aim for 8–12 reps. Master form before adding weight Good form is key. It ensures muscles work correctly and lowers injury chances. Rest between sets based on goals For max strength with heavy loads and low reps, rest 2–5 minutes. This lets your nervous system and muscles recover fully. For hypertrophy (8–12 reps), rest 60–90 seconds. If you can’t hit reps or form slips, extend rest time.
**What does strength training involve? How many types are there, and who is it suitable for?**
Strength training comes in various forms, allowing you to choose based on your readiness, equipment, and personal goals. Whether you’re a beginner starting with bodyweight exercises or someone aiming for serious strength gains, the different types of strength training can be summarised as follows.
| Type | Equipment | Best For |
| Bodyweight Strength Training | No equipment needed | Beginners or those training at home |
| Free Weight Training | Dumbbells, barbells | Those seeking continuous strength gains |
| Machine-Based Training | Gym machines | Beginners wanting safety and controlled movements |
| Functional Strength Training | Kettlebells, resistance bands, TRX | Those enhancing strength for daily life |
| Powerlifting | Barbells, weight plates, power rack, bench, lifting belt | Those with a base aiming for max strength or competition |
| Olympic Weightlifting | Olympic barbell, bumper plates, platform, lifting shoes | Those developing power, best coached by experienced trainers |
What are the precautions for strength training?
Though strength training offers clear physical benefits by boosting bodily strength, there are important precautions that fitness enthusiasts should keep in mind.
- Incorrect form: Poor technique increases injury risk, especially in multi-joint moves. Start light and focus on proper form. Excessive weight: Adding weight without assessing readiness can overstrain joints, ligaments, and muscles. Inadequate recovery: Muscles strengthen during rest, not just training. Daily heavy workouts without rest cause fatigue and higher injury risks. Pre-existing conditions: If you have chronic pain, prior injuries, or health issues, consult a doctor or specialist before starting any programme.
How to Incorporate Strength Training Into Your Exercise Routine?
For beginners, start with a full-body programme two to three times a week. Rest days between sessions help your body learn proper form, adjust gradually, and recover adequately. This four-week plan gradually increases intensity based on your readiness. It allows new exercisers to train consistently while minimising injury risk during workouts.
| Week | Frequency/Week | Main Focus | Sets × Reps |
| Week 1 | 2 days | Learn form with light weights | 2 sets × 10–12 reps |
| Week 2 | 2–3 days | Build familiarity with compound moves | 3 sets × 10 reps |
| Week 3 | 3 days | Slightly increase weight | 3 sets × 8–10 reps |
| Week 4 | 3 days | Test progress and adjust programme | 3 sets × 8 reps |
Note: This program is an example for healthy adults without medical restrictions. Choose a weight that allows you to maintain proper form every time, and increase it only if needed. If your form feels unstable, hold back.
**How to Track Strength Training Progress**
Tracking progress helps you see real improvements, whether it’s an increase in 1RM (one-rep max), volume load, staying in the right heart rate zone, or your recovery readiness. This data tells you when to add weight and when to rest, avoiding overtraining.
For regular strength trainers, nearly all Garmin watches support an automatic reps and sets tracking mode. If you’re after hybrid training that blends strength and cardio, a multisport smartwatch like the Garmin fēnix 8 or the new fēnix 9 helps streamline your workout monitoring.
With training modes supporting both strength and cardio, you can tailor workouts to your specific goals. Features include animated exercise demos, muscle group diagrams, and sport-specific strength routines that target the right muscles for each activity.
For those serious about Hybrid Training and aiming for competitions, features like Garmin Coach can help tailor your strength and endurance plans. Meanwhile, Training Load and Training Readiness let you track workout intensity and daily readiness, so you know when to push on and when to rest for recovery.
Summary: Start Strength Training Confidently with Garmin
It’s clear that strength training isn’t just about building muscle. It’s a long-term investment in your health, boosting resilience, improving body shape, supporting metabolism, and making daily life easier. Starting with correct form, gradually increasing weight, and allowing proper recovery turns each session into a step toward lasting fitness.
As strength training gets more serious, data helps you understand your body and plan more accurately. The Garmin fēnix 8 is ideal for strength training. It tracks reps and sets automatically via Strength Activity Tracking. You can also view Training Load and Training Readiness to adjust intensity and recovery for each session.
Frequently Asked Questions
Q: How does strength training differ from weight training?
A: Weight training involves using external weights as resistance. Strength training, on the other hand, is broader—it includes bodyweight exercises, resistance bands, dumbbells, barbells, and gym machines. Put simply, weight training is a subset of strength training.
Q: How many days a week should beginners start with for strength training?
A: Beginners should start strength training two to three days a week. Design your program with rest days so muscles can recover. Once you’re stronger and comfortable with the form, gradually increase frequency or weight.
Q: Can strength training really help you lose weight?
A: It helps, but it’s not the main driver. Weight loss hinges on consuming fewer calories than you burn. Strength training excels at preserving muscle mass during calorie restriction, so most weight lost comes from fat rather than muscle. This results in a tighter physique compared to cardio alone. While the Afterburn Effect (EPOC) is real, it accounts for only about 6–15% of calories burned during the session. If you burn 300 calories, you might burn an extra 20–45 calories post-workout. This is far less significant than many people assume.
Q: Will women get bulky from strength training?
A: Not as significant as you might worry. In percentage terms, women can gain muscle similar to men, but the actual weight gain in kilograms is much lower due to far lower testosterone levels. Achieving a bodybuilder’s size requires intense training, a calorie surplus, and several years of effort. Most people in their first year see their body becoming more toned, not bulkier.
Q: Is it possible to do strength training at home without equipment?
A: You can do strength training without equipment using bodyweight exercises like squats, push-ups, lunges, and planks, which use your own body weight as resistance.
Q: Is strength training suitable for runners?
A: Strength training is another form of exercise well-suited for runners. It strengthens the legs, hips, and core, improving running form, boosting power output, and reducing the risk of injury from repetitive motion. We recommend training 1-2 times a week to enhance running performance.
