According to fitness coach Utsav Agrawal from FITTR, strength training provides a diverse array of exercise options and training methods that can be customized to suit individual requirements. This includes beginners seeking to establish a foundation of strength and seasoned athletes aspiring to improve their performance in specific sports.
Nithin Kamath, co-founder of Zerodha, recently shared eye-opening data regarding gym membership adoption rates in India. According to the data, only 0.2 percent of India’s population, roughly 50 lakh individuals, actively participate in gym activities. This information was sourced from the World of Statistics, revealing a significant disparity when compared to countries like Norway and Sweden, where 22 percent of the population frequents gyms.
Kamath emphasized the critical importance of strength training, particularly as people age, asserting that it becomes even more vital after reaching one’s 40s. He stressed that strength training plays a pivotal role in extending one’s health span and promoting an active lifestyle in older age. Furthermore, Kamath highlighted that extensive research consistently demonstrates that exercise outperforms other interventions in terms of delaying mortality and preventing cognitive and physical decline.
Nithin Kamath, co-founder of Zerodha, recently shared his delight in seeing open-air gyms emerging in public parks in Bengaluru. He underscored the importance of strength training, particularly for individuals over the age of 40, as both men and women experience a gradual loss of bone mass, averaging one percent per year. Kamath particularly emphasized the significance of strength training for women due to their greater susceptibility to bone density loss.
Kamath encouraged individuals to start with basic exercises and progressively increase the intensity to maintain their strength. He emphasized that gym attendance is not a prerequisite for effective strength training, and simple free-hand exercises like push-ups, pull-ups, squats, and crunches can be sufficient.
Utsav Agrawal, a fitness coach at FITTR, echoed Kamath’s sentiments, highlighting that strength training is adaptable to individuals of all fitness levels and goals. It offers a diverse range of exercises and training techniques that can be customized to meet specific needs, whether for beginners establishing a foundation of strength or experienced athletes seeking to enhance their performance in a particular sport.
Agrawal shared key considerations when starting strength training:
1. Gradual Progression: Incorporate the concept of progressive overload by gradually increasing resistance, weight, or exercise intensity over time. This challenges muscles to adapt and grow stronger.
2. Rest and Recovery: Adequate rest days between strength training sessions allow muscles to repair and become stronger, preventing overtraining and reducing the risk of injuries.
3. Engaging Major Muscle Groups: Design a well-rounded strength training program that targets all major muscle groups, including legs, chest, triceps, back, biceps, shoulders, and core.
4. Proper Form and Technique: Seek guidance from a qualified fitness professional, especially when starting out, to learn correct exercise form and technique. This ensures safety and maximizes benefits.
5. Set Realistic Goals and Monitor Progress: Consistency and gradual progression are key to long-term success in strength training. Set achievable goals and track progress to stay motivated.
Agrawal emphasized that strength training doesn’t require heavy weights or expensive equipment. Bodyweight exercises, such as push-ups, squats, lunges, and planks, can effectively build strength and stability and can be performed anywhere, making them accessible to those without access to a gym or equipment.
Take a look at Kamath’s post: