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Strength is crucial for longevity

Foundational Strength For Men And Women

March 01, 20233 min read

"Strength does not come from what you can do, it comes from overcoming the things you once thought you couldn't." - Rikki Rogers.


Hey there, fitness enthusiasts! Today, we're talking about foundational strength training for both men and women. Strength training is an essential part of any fitness routine and is necessary for building muscle, increasing bone density, and improving overall health. However, before diving into the various exercises and techniques, it's important to understand the basics of foundational strength training.

What is foundational strength training? 💪

Foundational strength training focuses on developing a solid base of strength that will allow you to progress to more advanced exercises. This type of training involves compound movements that engage multiple muscle groups at once, such as squats, deadlifts, and bench presses. By focusing on these exercises, you'll be able to build a foundation of strength that will benefit you in all aspects of life.

Why is foundational strength training important?📈

Regardless of your fitness goals, having a strong foundation of strength is crucial. It not only improves your physical performance but also reduces the risk of injury. As you progress through your fitness journey, having a strong foundation will allow you to perform more advanced exercises and increase the intensity of your workouts.

Additionally, foundational strength training has numerous health benefits. It can improve your posture, increase your bone density, and reduce the risk of chronic diseases such as diabetes, cardiovascular disease, and obesity.

girls squat

How do you get started with foundational strength training?🧐

Before starting any new exercise program, it's important to consult with a healthcare professional and a certified fitness trainer. They can help you develop a personalized workout plan that meets your goals and fitness level.

When it comes to foundational strength training, the key is to focus on compound movements. Start with bodyweight exercises such as squats, lunges, push-ups, and planks. These exercises will help you develop a solid base of strength and prepare your body for more advanced exercises.

Once you've mastered bodyweight exercises, you can move on to using weights. Begin with lighter weights and focus on proper form and technique. It's important to gradually increase the weight as you get stronger to avoid injury and ensure continued progress.

What are examples of strength and muscle size protocols?

Strength Training Reps and Sets: Strength training is focused on building strength and power, which is achieved through lifting heavy weights for a low number of reps. Generally, strength training involves performing sets of 1-5 reps with heavier weights that challenge your maximum strength. This type of training requires longer rest periods, typically 2-5 minutes, to allow your muscles to fully recover between sets. Aim to perform 3-5 sets per exercise.

Hypertrophy Training Reps and Sets: Hypertrophy training, on the other hand, is focused on building muscle size and volume, which is achieved through lifting moderate weights for a higher number of reps. Generally, hypertrophy training involves performing sets of 8-12 reps with a weight that challenges your muscle endurance. This type of training requires shorter rest periods, typically 30-90 seconds, to create metabolic stress and maximize muscle growth. Aim to perform 3-5 sets per exercise.


Foundational strength training is essential for both men and women. By focusing on compound movements and building a strong foundation of strength, you'll be able to progress to more advanced exercises and achieve your fitness goals. Remember to start with bodyweight exercises, consult with a healthcare professional and a certified fitness trainer, and gradually increase the weight as you get stronger.

So, are you ready to start your journey towards a stronger, healthier you? Let's get started!

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David MacDonald

An ambitious and passionate professional with the experience to make it happen.

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