Strength training is also called resistance training or weight lifting. It helps you get stronger and build muscle. You can use your bodyweight, free weights, machines, bands, or Pilates. People of all ages and fitness levels can get health benefits from this exercise.

• It helps your bones stay healthy and lowers osteoporosis risk.

• It helps your heart and makes blood flow better.

• It can help your mood and lower anxiety.

• It makes moving every day easier and helps you stay independent.

Pilates is a way to build strength and balance. Soon, you will see new choices with the CIRCUL RING.

Key Takeaways

• Strength training helps you get stronger and healthier. It is good for people of any age. It also helps you stay independent as you get older.

• You should do both resistance training and cardio. Doing both gives you the best health results. This mix helps you lose fat and build muscle. It is also good for your heart.

• Functional strength training helps you move better every day. It makes tasks like lifting and carrying easier. You will feel more sure of yourself doing these things.

• Pilates makes your core stronger and helps your balance. It works well with other strength training. It also helps you become more flexible.

• Try to work out regularly. Aim for two or three sessions each week. This will help you see results and get fitter over time.

Strength Training Basics

What Is Strength Training

People sometimes say strength training, resistance training, or weight lifting. These words usually mean the same thing. They are all about exercises that use resistance. Resistance makes your muscles work harder. You can use your body weight, free weights, machines, resistance bands, or classes like Pilates.

Tip: If you lift weights two or three times a week, you can change your body shape. If you want more muscle, you might need to train four to six times a week.

Most resistance training is anaerobic. This means your muscles use energy without much oxygen. You do short bursts of effort, like lifting a dumbbell or doing a push-up. Some workouts mix resistance training with aerobic moves. This can make your heart beat faster and give you strength and cardio benefits.

People of all ages can do resistance training. If you are older, resistance training keeps your muscles strong and bones healthy. It helps you stay independent and lowers your chance of falling. Here is a table that shows some main benefits for older adults:

Resistance training is not just for athletes. It helps everyone, especially older people. It keeps your body strong, supports your joints, and helps you stay active.

Strength Training vs Cardio

You may wonder how resistance training is different from cardio. Both are important, but they help your body in different ways.

Resistance training helps you build muscle and strength. When you do these exercises, you get more lean muscle. More muscle helps your body burn more calories, even when you rest. This helps you control your weight and keeps your metabolism healthy.

Cardio exercise, like running or cycling, helps your heart and lungs. It helps your body use oxygen better and can lower your risk of heart disease. Both types of exercise are good for you, but resistance training gives extra benefits for muscle, metabolism, and body shape.

Note: Experts say you should do both resistance training and cardio for the best health. This mix helps you lose fat, build muscle, and keep your heart strong.

If you want the best results, try to do both resistance training and cardio. This way, you help your muscles, bones, heart, and brain. As you try new ways to train, look for the CIRCUL RING 2 MAX. It will have new features to help you track your progress and stay motivated.

Types of Resistance Training

Strength training can be done in many ways. Each way works your muscles differently. You can pick the one that fits your needs. CIRCUL RING helps you with all these types. It lets you track your workouts and stay safe.

Bodyweight Training

In bodyweight training, you use your own body for resistance. You do not need any equipment for this. You can do these exercises at home or outside. Bodyweight training helps you get stronger and have better balance. It also helps you move better in daily life.

Here are some exercises and what they do:

Bodyweight training has many good points. You do not need any gear. It helps you get stronger for daily tasks and makes your core stable. But if you get very strong, it can be hard to make it harder.

Free Weights

Free weights are things like dumbbells, barbells, and kettlebells. You hold them and move them to make your muscles work. Free weights help you build muscle and make your bones stronger. They also make you use small muscles that help your joints.

Here are some free weight exercises you can try:

1. Deadlift – Makes your whole body strong.

2. Farmer’s carry – Makes your grip and trunk strong.

3. Push-up – Builds upper body muscles.

4. Lay to stand (reverse burpee) – Helps you get up from the floor.

5. Dead hang – Tests and builds your grip strength.

You can make free weight exercises harder by adding more weight or changing how you move. Studies show both free weights and machines help muscles grow. But free weights make more muscles work at once.

Machines

Resistance machines use cables, pulleys, or weights to give resistance. You sit or stand in one spot and move handles or pads. Machines guide your moves, so they are safer for new people.

Popular machines in gyms are Life Fitness, Hammer Strength, Rogue, and Cybex. Machines let you focus on one muscle group at a time.

Resistance Bands

Resistance bands are stretchy bands that make your muscles work when you pull or push them. They are light and easy to carry. You can use them at home or when you travel. Bands give resistance through the whole move, so your muscles work hard.

Studies show bands can help you build muscle like weights if you work hard. Bands are also good for warming up and making your body move better. Always check your bands for damage and use good form to stay safe.

Tip: Start with light bands and use harder ones as you get stronger. Use CIRCUL RING to track your progress and see how you improve.

Pilates

Pilates uses your body weight, gravity, and sometimes small tools to make resistance. You do slow, controlled moves that work many muscles at once. Pilates makes your core strong and helps your balance and posture.

Pilates uses three ways your muscles work:

Pilates helps you get lean muscles, better balance, and strong legs. You can do Pilates as bodyweight training or add it to your workouts for more benefits.

No matter which type you pick, CIRCUL RING helps you on your journey. The new CIRCUL RING 2 MAX will soon give you more ways to track and improve your resistance training.

Functional Strength Training

What Is Functional Training

Functional strength training helps you move better in daily life. This type of training focuses on actions that look like everyday tasks. You use many muscles and joints at the same time. You build strength, balance, and mobility. When you do functional training, you practice movements like squatting, lifting, carrying, and reaching. These moves help you stand up from a chair, carry groceries, or climb stairs with more confidence.

Functional training is not just about lifting heavy weights. You learn to control your body and move safely. This helps you avoid injuries and makes daily activities easier.

Everyday Benefits

Functional exercises make your body strong for real-life tasks. You use your muscles in ways that match how you move every day. Here are some common functional exercises and how you can do them:

You can also try these movement patterns:

• Squat: Sit and stand with control.

• Hinge: Move your hips back for safe lifting.

• Lunge: Step and lower with balance.

• Push: Press away from your body.

• Pull: Row or pull toward your body.

• Carry: Hold weight while walking upright.

• Rotate/Anti-rotate: Resist or produce rotation through your core.

Loaded carries, like farmer carries and suitcase carries, help your core stay stable. These exercises improve your posture and shoulder health. You use these skills when you carry bags or lift objects at home.

Functional strength training lowers your risk of injury. It improves bone density, balance, and reaction time. You feel more confident when you move. This is important for staying active as you get older.

CIRCUL RING helps you track your progress with functional exercises. You can see how your balance and strength improve over time. The new CIRCUL RING 2 MAX will soon offer more features to support your training.

Pilates Benefits

Pilates for Strength

Pilates is a kind of strength training. It helps you get stronger by moving with control. In Pilates, you use your own body weight for resistance. This exercise works your muscles in a different way than lifting weights. Pilates mostly works your Type I muscle fibers. These fibers help you build muscle endurance and make your muscles look toned. They also help you become more flexible. Lifting weights, which is traditional strength training, works more on Type II muscle fibers. Those fibers help you grow bigger muscles and get stronger fast. Pilates does not make your muscles work as hard as weightlifting. So, you will not see your muscles get much bigger. But you will notice your muscles look more toned and you have better control.

Core and Stability

Pilates is special because it focuses on your core and balance. Your core is your stomach, back, and hips. A strong core helps you move better and keeps you steady. Studies show that even a short Pilates program can help your balance and muscle strength. It can also help you walk better. For example, one study showed people who did Pilates for three weeks had better balance and stronger muscles than those who did not do Pilates. This makes Pilates a good choice if you want a stronger core and better balance.

You get special benefits when you add Pilates to your workouts:

• Pilates builds core strength, which helps with other exercises and daily life.

• The slow and careful moves in Pilates help your flexibility and balance.

• You learn more about your body, so you move with better posture.

Pilates works well with other strength training. You can use it to help your main workouts or as a gentle way to recover. If you want to track your Pilates progress, CIRCUL RING has programs to help you see how you improve. The new CIRCUL RING 2 MAX will soon give you more ways to help your Pilates journey.

When you add resistance exercises, you get many good things. Your muscles get stronger and your bones get healthier. You feel happier and have more energy. You also lower your chance of getting hurt.

• You keep your muscles as you get older and help your bones.

• You get better balance, remember things easier, and feel good each day.

• You help your body control blood sugar and heal faster.

Functional training and Pilates help you move well and stay strong for daily life. Many athletes use Pilates to make their core strong and stop injuries. Pick the kind of training that matches your goals. The new CIRCUL RING 2 MAX will soon help you track and get better at your workouts.

FAQ

What is the best way to start strength training?

You can begin with bodyweight exercises like squats and push-ups. Try two sessions each week. Focus on good form. Use CIRCUL RING to track your progress and stay safe.

How often should you do resistance training?

You should train two to three times each week. Give your muscles time to rest between sessions. Consistency helps you see results.

Can you do strength training at home?

Yes, you can use your body weight, resistance bands, or small weights. Many exercises need little space. You do not need a gym to get stronger.

Is Pilates good for beginners?

Pilates works well for beginners. You learn control and balance. Start with basic moves. You can join a class or follow online videos.

What makes functional training different?

Functional training uses movements that help you in daily life. You practice squatting, lifting, and carrying. These exercises build strength for real tasks.

The new CIRCUL RING 2 MAX will soon help you track your workouts and reach your goals.