Strength and resistance training are key to building a strong, resilient body – whether you’re after increased muscle mass, improved endurance, or just better overall health. But when it comes to starting or optimising a training routine, many are unsure where to begin. What’s the best approach? And how can you maximise progress without burning out?
The Power of Strength and Resistance Training for Men
Strength and resistance training are often thought of as ways to build muscle and increase physical strength, but the benefits go far beyond aesthetics. Resistance training can enhance functional strength, improve posture, increase metabolic rate, and boost mental clarity. Whether your goal is to get stronger, leaner, or improve athletic performance, building a strong foundation is crucial for long-term fitness.
Strength training isn’t just about looking good; it’s also about feeling good. For men, it’s about building a sustainable fitness routine that supports their health goals—whether that’s gaining muscle, losing fat, or simply maintaining a healthy lifestyle.
Busting the Myths
One of the biggest misconceptions is that lifting heavy weights is the only way to see results. Beginners often feel intimidated by the idea of lifting heavy barbells or using complex equipment, but strength and resistance training can be tailored to any fitness level. Resistance training is so much more than lifting the heaviest weights you can find, it’s about progressive overload, proper form, and staying consistent. The goal isn’t to bench press the most weight on day one—it’s about building strength and muscle over time to support your health goals.
Top Tips For Getting Started
If you’re new to strength and resistance training, I recommend a gradual approach to avoid injury and build a solid foundation. Whether you're hitting the gym or working out at home, here are some top tips to kickstart your training journey:
-
Focus on Form and Technique: Good form is critical in preventing injury, building a strong foundation and improving strength. Tom advises spending the first few weeks of training focusing on technique before progressing to heavier weights. Good form means performing each exercise in its full range of motion and not cutting corners. Without that, you won’t get stronger in the long run.
-
Invest in a PT/ Structured Program: To maximise your results, it is recommended to work with a personal trainer. An in-person movement screening will help your coach to write a program based on your strengths, weaknesses, range of motion and ability. Ultimately, this level of personalisation will get you to your goals more quickly and will ensure that you are following a program that is tailored to your body’s needs.
-
Don’t Rush Your Workouts: Prioritise enough time for your workouts and enjoy your time in the gym. Your training is your time, so don’t rush it. Focus on each movement and the correct form.
-
Be Patient: Try not to rush towards the goal and remember that progress takes time. No training goal is achieved in a couple of sessions, it takes weeks of repetition and discipline. Give your body time to adapt to the new stimulus.
-
Recovery Is Key: Strength training stresses your muscles, so recovery is just as important as the workout itself. Rest days, stretching, and sleep are important for muscle repair and growth. At the beginning of your journey, the rest days should match the workout days to allow the body time to adapt and recover. Without adequate rest and recovery, you won’t see the results you’re aiming for. To ensure you get adequate recovery between workout days, Bellak suggests spacing workout days on a Monday, Wednesday, and Friday schedule to ensure proper rest and recovery.
A 3-Day Full-Body Routine
For beginners or those looking to build a strong foundation, it’s recommended to follow a full-body workout routine that focuses on compound lifts to target all major muscle groups. Here’s a sample program to follow for 4- 6 weeks before considering variations. This routine is designed to increase strength, improve form, and ensure progressive overload.
Day 1: Workout
-
A1: Barbell Squats (3 sets x 8 reps)
-
B1: Flat Dumbbell Bench Press (3 sets x 10 reps)
-
C1: Dumbbell Romanian Deadlift (3 sets x 8 reps)
-
D1: Static Split Squat (3 sets x 10 reps each side)
-
D2: Dumbbell Lateral Raise (3 sets x 12 reps)
-
E1: Barbell Curls (3 sets x 12 reps)
-
E2: Skull Crushers (3 sets x 12 reps)
Day 2: Rest Day Day 3: Workout
-
A1: Barbell Seated Overhead Press (3 sets x 8 reps)
-
B1: Pendulum Squat (3 sets x 8 reps)
-
C1: Dumbbell Incline Press (3 sets x 8 reps)
-
D1: Lying Leg Curl (3 sets x 10 reps)
-
D2: Dumbbell Standing Curl (3 sets x 10 reps)
-
E1: Straight Bar Tricep Press Down (3 sets x 12 reps)
-
E2: Dumbbell Walking Lunge (3 sets x 10 reps each side)
Day 4: Rest Day
Day 5: Workout
-
A1: Barbell Deadlifts (3 sets x 8 reps)
-
B1: Barbell Flat Bench Press (3 sets x 8 reps)
-
C1: Barbell Hip Thrust (3 sets x 10 reps)
-
D1: Cable Pull Down (3 sets x 10 reps)
-
D2: Goblet Squat (3 sets x 10 reps)
Day 6 & Day 7: Rest Days
Fuelling Your Strength Goals
Training is only half of the equation. Nutrition plays an essential role in building muscle, losing fat, and recovering effectively. I suggest tracking your food intake with a 3-day food diary to get a better understanding of your habits and starting point. From there, you can determine your calorie needs and adjust your macronutrient intake.
Start with a high-protein, moderate-fat, and low-carb approach. This will help you feel fuller for longer, keep your energy levels steady, and reduce cravings. Nutrition is trial and error, so don’t overcomplicate it. Be patient with your progress, and prioritize protein in all your meals. If you’re eating carbs, have them around your workout times to fuel your body and aid recovery. Typically 1 to 1.5g of protein per kilogram of body weight to support muscle growth and recovery. If you're looking to lose fat or improve body composition, working with a coach to fine-tune your diet can also be incredibly beneficial.
A Holistic Approach to Fitness
At The Bunker, we take a comprehensive approach to fitness. We integrate strength and resistance training into a larger picture of mobility, functional movement, and conditioning. We want our clients to be strong, healthy and injury-proof, inside and out.
By incorporating a well-rounded fitness routine, men can not only gain strength but also improve their longevity and overall health. It is a journey requiring consistency, patience, and dedication, but with the right approach, it’s one of the most effective ways to enhance your overall well-being.
Want more articles like this one as well as What's New, What's On, and What's Hot in the world of wellness? Sign up to receive our Weekly Wrap for a curated selection of the latest and greatest each week.