When first starting with strength training, you have to perform exercises safely and effectively, so it is wise to master basic movement patterns first. Starting with bodyweight exercises can increase core stability and balance, after you feel comfortable enough you can try adding some resistance then (weights, resistance bands and machines).

Choosing an appropriate volume and load is also essential to determine your fitness goal, it can be building muscle or increasing muscular endurance, in general you need to continuously challenge your muscles and put them under stress for growth. Increasing weight over time which is also known as progressive overload is effective in gaining maximum strength and muscle and helps track your progress.

The benefits of strength training are the following:

• Decrease body fat: Strength training has been shown by multiple studies to help reduce abdominal and total body fat.
• Boosts metabolism to burn calories efficiently: the metabolic rate is increased when building muscle, this in turn allows you to burn calories at rest.
• Increases your strength: performing strength exercises allows you to do other tasks much easier such carrying something heavy (groceries)
• Leaner appearance: As you lose body fat and increase muscle mass, you will appear leaner.
• Improves heart health: Studies show that regular strength-training exercise can decrease blood pressure and improve blood circulation by strengthening the heart and blood vessels.
• Increases confidence: working towards a goal and overcoming challenges gives you a boost to your confidence, as your physique gets better you feel better about yourself.
• Relieves stress: Strength training reduces anxiety, stress and boosts your mood.
• Lower risk of injury: with improved strength and range of motion, you have reinforced joints like knees, hips and shoulders.

How does strength training affect your sleep routine?

Working out should not occur too late or too early during your day, in the morning the workout could drain your energy for the rest of the day and on the other hand training late in the day could also mean being tired after a long day of work and activities. Another reason to not train too late, close to bedtime more specifically is that your body needs to be in a relaxed state to prepare for sleep, it takes a certain level of stimulation and excitement to commit to a good workout session and it takes the body time to come down from all adrenaline released during your workout. So before you fall asleep you need to wind down and return to homeostasis.

Generally, all types of exercise are beneficial for sleep. A combination of strength training and aerobic or cardio exercise is the perfect recipe for a good sleep routine and to make sure that your body gets the rest it deserves, it is important to sleep on the right mattress. At Vita Talalay, our goal is to provide a healthy sleep experience. We do so by making a product which is safe for both humans and the environment. In addition, the unique benefits of Vita Talalay latex allows your whole body to rest and rejuvenate. This way, you will always wake up refreshed and ready for your next workout session! Check out Vita Talalay mattresses