For anyone new to the gym who's looking to gain the strength to let go of old weight, lifting barbells can be intimidating, but not just because of the sweat that's involved.
In a fitness industry of macho-messaging, loud gym floors, and creepy dudes drinking protein shakes, the exercises can sometimes be the easiest thing to deal with.
As with any new challenge, the hardest part is pushing through the uncomfortableness of a new environment to simply just start.
From the incredible benefits of strength training for supporting fat loss, longevity, and mental clarity, today is the perfect day to begin strength training no matter how long you've waited or how awkward it may feel.
On this week’s Wellness Force podcast, strength coach and movement teacher, Scott Iardella, shares his life's work on the importance of strength training and tips for how busy moms, women, and men alike can add it to their wellness journey.
Gaining Strength To Let Go Of Old Weight
“Strength training does not have to be this intimidating factor that keeps us from the gym or from being the healthiest that we can be each day. With the right approach and the right guidance from a trusted coach or mentor, there can really be more benefits to strength than just your muscles.” – Scott Iardella
Strength training is a phenomenal way to boost metabolism, lose weight, stay healthy, and be strong. To help you get started with your weight training, Scott has shared with with us several of his top exercises for gaining muscle. If you’re looking for a place to begin or even to add some body weight exercises during your busy day, you’ll want to note down Scott’s tips for future reference.
Scott himself suffered from a major low back injury at a young age when he was training as a bodybuilder and had to learn the hard way to allow himself to recover and follow a specific program to get back to a healthy state. If you do have a sports injury, it’s okay to pull back and not push through intensive exercises and training. You need to allow time for your body to heal so that it can perform at its very best again.
Unless you have an injury or are unable to perform certain exercises, when it comes to strength training, there shouldn’t be anything holding you back. Work hard, take a break, and keep pursuing your goals.
Common Myths of Strength Training for Women
When women begin to think about strength training, many are afraid of gaining too much muscle and bulking up at a fast pace. However, unless a person is training specifically to become a bodybuilder and over consume food to have a higher daily calorie count, it’s next to impossible for a woman to become too bulky.
Along the lines of being afraid of gaining too much muscle, many women believe that they need to do intense lifting at the very start of a strength training regime, but actually all you need to do is to keep it simple. There’s a reason why simple exercises have been used by people for so many years and it’s because time and time again, they work.
However, for some women, they have no interest on becoming stronger and that’s okay. But it is important to understand that strength training can help you be fit and healthy for the long run. Even just doing a couple minutes of it can boost your self-confidence and well-being.
Why Strength Train? What are the Benefits for Weight Loss and Longevity?
Besides becoming stronger, there are so many benefits to strength training including weight loss and longevity. Many people believe that all you need to do to get into shape is to do daily cardio as your entire workout. However, aerobic workouts and strength training really go hand in hand. In fact, including weights can increase your metabolism throughout the day and greatly helps increase weight loss.
If we want to continue to be strong as we age, lifting weights and doing other strength exercises are very important because we naturally begin to lose our muscle tissue once we get to 30 years of age. If we want to live longer in addition to being healthy with a less risk of injury, strength training is an easy and effective form of exercise to increase those chances.
Four key, simple fundamental lifts include a push, pull, squat, and hinge movement. To ensure that you do each exercise correctly, be sure to have the right movement, stabilization, and mobility. Exercise has to be individualized to fit your needs and ability.
Keep your workout simple and don’t push yourself outside of your limits to avoid injury. It’s always a good idea to find a suitable personal trainer that is well credited and fits your approach to training.
More about Scott Iardella
Scott Iardella is a strength coach, movement teacher, podcaster, and author of the NEW book, The Edge of Strength. With a one-of-a-kind background as a strength coach, athlete, and former physical therapist, Scott is known as a fitness innovator and a scientist in the area of strength and performance training.
He’s recognized for engineering powerful, no nonsense training programs that increase strength, build muscle, and enhance athleticism while preventing wasted time and frustration with ineffective or irrational exercises and programming.
A passionate professional who’s dedicated to helping people fulfill their potential through a foundation of strength.
Listen To Scott Uncover
- Expose common myths of women in strength training: What holds women back?
- Why we strength train: benefits for weight loss and longevity
- The science behind letting go of old weight through the modality of strength training
- How women can listen to their body to train effectively
- Steady state vs. HIIT: How long duration cardio can derail fat loss
- Bodyweight training for strength: 3 top simple movements
- Kettlebell and barbell training for women: How to begin and best movements
- Best overall exercises to activate and shape the glutes
Resources Mentioned In The Show
- Rdella Training
- The Edge of Strength: An Unconventional Guide To Live Your Strength And Discover Your Greatness by Scott Iardella
- Strong Curves: A Woman's Guide to Building a Better Butt and Body by Bret Contreras and Kellie Davis
- The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results by Gary Keller and Jay Papasan
- Coach's Eye Sports Video Analysis App
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About The Author, Lauren Bryant, Podcast Production
Lauren Bryant is the Podcasting Assistant and Show Notes Writer for Wellness Force Radio. She has a BBA in both Marketing and Spanish for Business as well as certificates in Advanced Business Communications and International Business from the University of Wisconsin- Eau Claire.
Lauren’s wellness journey began at a young age when she joined her local YMCA swim team, The Wave, of La Crosse, WI. One of the most profound views on wellness that anyone has said to her was when she was an assistant swim coach for that same YMCA swim team.
One day during a practice, former head swim coach, Jon Brenner, shared with her that the most important thing about coaching the swimmers was that “It doesn’t matter if they become the best athletes in the world. What’s important is that we give them the tools and guidance they need to live a healthy, active lifestyle for the rest of their lives.”
Since hearing those words, she has taken it to heart to not only focus on continuously living her own healthy lifestyle, but to help others pursue their wellness goals as well.
Lauren is not only an avid swimmer, but a fan of running, yoga, cooking, and doing any activity outside that involves being surrounded by nature. In the Fall of 2014, she completed a long-awaited goal of walking the Camino de Santiago in Spain.
According to Lauren, wellness is about finding gratitude and joy in doing any type of physical or self-care activity that we love. Wellness means providing ourselves with self-love, good nutrition, and the inner peace that our individual minds and bodies need.