Out with the Old, In with the Racks
Reading Time: 7 minutes
Have you been waiting in a queue at gym to access the strength machines? Or did someone snatch your set of 10 lb dumbbells while you weren’t looking? We totally get it.
Over recent years, many gym-goers have been leaving cardio machines behind in favour of more space and equipment for strength training. Squat racks and benches, resistance machines, and workouts using free weights have become increasingly in demand. Why? Because people have recognised the multifaceted advantages of strength training!
Continue reading to learn about the reasons behind the transition from cardio to strength training, the debate between workouts using free weights exercises or strength machines, nutrition tips for fuelling your strength workouts, and how our facilities—MyPT The Gym and MyPT The Studio in Croydon—can serve as your go-to strength training destinations.
The Transition to Resistance Training
Since the 1960s, there has been a large focus placed on the value of cardio for optimal physical health. This may have been brought about by the rise in popularity of aerobics at that time and the widespread notion that cardiovascular exercise was necessary to control weight and preserve heart health. But since then, the knowledge of fitness has expanded.
Nearly 70 years later, the strength training industry has seen tremendous growth. During the pandemic, influencers and celebrity trainers took the lead in strength training – showcasing at-home workouts that were easily doable with a pair of dumbbells. It is safe to say that pandemic strength training quickly grew into a movement, appealing to both men and women, that expounded past the bounds of lockdown.
Did You Say 26 Squat Racks?
As strength and weight training have continued to grow in popularity, gyms have had to consider their layouts. Previously, the weight room was often a small area of the gym’s floor plan, mainly used by men, but over recent years, demand has surged, and it is getting busier by the day. Many commercial gyms have taken note of the strength shift, but most still only offer 2-4 squat racks, according to research.
Between our MyPT The Gym and MyPT The Studio locations, we go beyond the norm with 26 squat racks, so you’ll never have to wait to get started on your workout! Our commitment to providing ample space and the best equipment ensures you can achieve the results you want without compromise.
The Benefits of Strength Training
Many studies demonstrate that resistance training offers a variety of advantages beyond physical appearance.
According to a recent Business Insider article, fitness industry consultant Pete McCall noted that “…the evidence is showing that building muscle through strength training has a much greater effect on promoting longevity.” This reflects the growing demand for strength equipment in gyms, indicating a shift in consumer preferences toward strength training. Moreover, research supports this claim, showing that resistance training can reduce the risk of chronic diseases, enhance bone health and improve overall quality of life.
Whether you want to tone up, lose weight, or simply feel stronger, lifting weights can help you achieve your goals more effectively than cardio alone!
Free Weights or Machines: Does It Really Matter?
When deciding between free weights and machines, you may question which option is more effective over time. A recent analysis of 13 studies with more than 1,000 participants revealed that free weights were more effective for increasing strength in free-weight exercises, while machines performed better in machine-based strength tests. However, the study found no significant differences in overall muscle growth (hypertrophy) between the two methods.
This finding, published in a research article by BMC Sports Science, Medicine and Rehabilitation concluded that “No differences were detected in the direct comparison of strength, jump performance, and muscle hypertrophy.”
While both approaches have their benefits, the minimal differences in muscle growth indicate that either method is just as effective for building muscle.
What’s most important is that your choice can come down to personal preference. You can also combine both for variety and well-rounded results. At MyPT The Gym, we offer a full range of both free weights and machines, giving you the flexibility to train according to your strength goals with the best equipment available. Plus, our 26 squat racks ensure you always have space to push your strength to the next level.
How to Fuel for a Strength Workout
While there are many key factors to consider nutrition wise if you are strength training– one of the most important to consider is your protein intake for recovery and muscle growth.
In a recent study by the Journal of the International Society of Sports Nutrition researchers examined the timing of protein intake, both pre- and post-workout, for muscle recovery, hypertrophy, and performance. They also explored which type pf protein was more effective whether protein alone was sufficient to increase muscle mass.
Through their findings they discovered that taking protein before or after a workout helps you perform better, recover faster, build lean muscle, grow bigger muscles, and get stronger.
“Protein supplementation pre- and/or post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength,” according to the study by the Journal of the International Society of Sports Nutrition.
The results also showed that after a workout, whey protein is best because it digests quickly and starts the muscle-building process. It should have 3-4 grams of leucine to get the most out of your muscle recovery and growth.
If you’re looking to maximize your gains, consuming protein shortly after your workout, combined with a fast-acting carbohydrate, can further enhance muscle protein synthesis. At MyPT The Gym, our smart nutrition strategies can help you achieve the best results from your training efforts.
MyPT: Your Destination for Strength Training
Strength training is more than a trend – it’s a proven way to build muscle, boost metabolism, and improve your overall health. At MyPT Gym, we’ve fully embraced this approach with a facility designed to support your strength training goals.
Our gym boasts 26 squat racks, making it a prime destination for those looking to enhance their strength training regimen.
We offer a variety of tailored training options to suit your needs:
- Just Gym Membership: Full access to our PT-designed gym, including a complimentary training programme and nutrition pack, starting at just £64 per month.
- Group Personal Training: Train with a Personal Trainer during each one of your workouts, within groups of 6 or 20, starting from £157 per month.
- 1:1 Personal Training: Experience customised training with your own Personal Trainer, complete with tailored workout and nutrition plans, starting from £300 per month.
Join us at MyPT and discover how our facilities can help you break away from the ordinary and achieve your strength training goals in Croydon! Plus, enjoy our affordable gym options that fit your budget including our Corporate Membership and Student Membership offers.
Contact us today to sign up with MyPT.
