Strength Training | The Ultimate Guide

In the world of fitness, strength training stands as a pillar for building muscle. Not to mention, increasing metabolism, and achieving overall physical well-being. Whether you’re an athlete or a beginner on your fitness journey or a cardio junkie, incorporating strength training into your routine can see remarkable results. In this blog, we’ll dive into the key aspects of strength training. From its benefits and principles to essential exercises and tips for maximizing your progress. As well as, why we at Kick N’ Box have the best Strength group  Classes for you!

Benefits of Strength Training

  1. Muscle Development: Weight training is renowned for promoting muscle growth, enhancing muscular definition, and increasing overall body strength.
  2. Metabolism Boost: Engaging in regular training can elevate your basal metabolic rate (BMR), leading to increased calorie expenditure even at rest.
  3. Bone Health: By subjecting bones to controlled stress, strength training can improve bone density and reduce the risk of osteoporosis.
  4. Functional Fitness: Building strength enhances your ability to perform daily tasks with ease, reducing the risk of injury in daily activities.
  5. Weight Management: As muscle is more metabolically active than fat, an increase in muscle mass resulting from strength training can aid in weight management.

Principles of Effective Strength Training

You will notice these principles of Strength Training in our programmed classes, where we move through phases.

  1. Progressive Overload: Gradually increase the resistance or intensity of your workouts to stimulate muscle growth and adaptation.
  2. Compound Movements: Focus on compound exercises like squats, deadlifts, and bench presses. These engage multiple muscle groups for efficient gains.
  3. Proper Form: Maintaining proper form during exercises is crucial to prevent injuries and ensure optimal muscle engagement. Our trainers are here to guide you into correct movement and utilizing the correct muscle groups. 
  4. Rest and Recovery: Allow sufficient time for muscle recovery between workouts to prevent overtraining and promote muscle repair. We use this method in our phases better known as ‘Deload Week.’

Essential Strength Training Exercises

Some of the main lifts you will see in our Cross Core Classes are squats, deadlifts, bench press, pull-ups as well as rows.

All classes have a specific target area so when you are booking in, you know what you are getting. Our Cross Core Lower, is dedicated to Lower Body movements and muscle groups, while Upper Body is for the back, chest, arms and core. We also have multiple Cross Core Full Body classes. These classes combine the best of all movements and are a full body workout. 

Tips for Successful Strength Training

  1. Warm-Up: Prioritize a dynamic warm-up to increase blood flow and prepare your muscles for the upcoming workout.
  2. Consistency: Regularity is key to achieving results. Aim for consistent strength training sessions, allowing your body to adapt over time.
  3. Nutrition: Adequate protein intake supports muscle recovery and growth. Combine strength training with a balanced diet.
  4. Variation: Introduce variety into your workouts to prevent plateaus and keep your muscles challenged. We recommend attending our Kick Boxing Classes to change up your training. 
  5. Rest Days: Incorporate rest days to allow your muscles to recover and prevent overuse injuries. Again, our Kick Boxing Classes are great for ‘rest days’ away from the weights as it is a body weight class, challenging your cardiovascular system instead.


Resistance training is a transformative fitness approach that holds a multitude of benefits for individuals seeking to enhance their physical prowess, health, and overall well-being. By understanding the principles, exercises, and tips outlined in this guide, you’re well-equipped to embark on a successful strength training journey. Remember, progress takes time, so stay committed, listen to your body, and enjoy the rewarding journey of building strength and resilience.

Strength Training | The Ultimate Guide
Strength Training | The Ultimate Guide