Foundations – beginners guide to building muscle and strength

It can be hard to understand what the best process is for gaining muscle and building strength – there seems to be countless exercises you can do, some of which will work and some which most likely won’t. The process of wanting to build up your muscle and strength can, therefore, seem daunting for most people, and failing to know the best way to do so can be unsafe and detrimental to an individual’s health. Here at Unity Gym, we provide introductory strength training programme – Foundations. Our Foundations programme is designed to develop and more importantly educate our member’s incorrect movement, terminology and mindset to equip them with the attributes to carry out strength and conditioning programming.


What are the benefits of Strength Training?

Strength training makes you stronger and fitter and is extremely important to keep building muscle, especially as we start to naturally lose it as we get older. Another term for strength training is resistance training because it involves a strengthening and toning your muscles by contracting them against resisting force. There are two types of resistance training…


Isometric Resistance

This involves contracting your muscles against a non-moving, solid object. For example, using the floor to do a push-up.


Isotonic Strength Training

This involves contracting your muscles through a range of motion. This would typically involve weight lifting.


There are many other benefits of strength training exercises, such as:

  • It protects bone health and muscle mass
  • Keeps weight off for good
  • Develops better body mechanics
  • Improves your mood – endorphins!


Where do I start with strength and conditioning training?

Not knowing where to start with strength and conditioning training can make the whole experience seem more daunting than it actually is. Most of us become put off by trying out such exercises just because we don’t feel confident that we are doing it the right way. We all know the feeling of walking into a gym and being overwhelmed by the sight of countless weights, complex looking machinery and not a clue what to do with it all! That being said, when you aren’t so confident with what you are doing it is crucial to think about health and safety before you jump in and start lifting weights. It is definitely recommended that you train with a qualified instructor before just jumping straight into the world of strength training. At Unity Gym, all of our coaches and trainers are highly qualified and skilled to be able to properly educate you and make sure you train effectively.


We have listed some top tips before starting out with any type of strength training exercises…

Do your research!

Swat up! There are plenty of books to read about strength training or online articles your trainer might even recommend to you which can be highly beneficial. If you have a coach or personal trainer, they will more than likely provide you with appropriate research materials.


Build a routine!

It is so important to get into a routine when you’re strength training as the muscle will generally develop and grow more effectively. Over time, you will naturally get yourself into a routine when it comes to strength training.


Book your free taster session today!

Here at Unity Gym, we offer a free taster session so you know exactly what to expect before you sign up to any membership or join us for weekly classes! All our trainers and staff are so friendly and fully qualified to help you accordingly!


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