• 98C Preddys Rd, Bexley North NSW 2207
  • 5:30AM to 9:00PM


Due to essential works required for Angelo Anestis Aquatic Centre, the ground floor change rooms and indoor 25m pool hall mechanical ventilation system will be offline from Tuesday 14th November 2023 through to Friday 24th November 2023. Temporary measures will be put into place during this period including portable units in the change rooms and a slight increase in 25m pool temperature. In order to control air quality and humidity, the indoor 25m pool hall air temperature may be cooler than usual, dependant on weather. No other areas are expected to be affected. Thank you for your understanding.

Strength Training: Maximising your health and fitness goals for health 

No matter if you’re an enthusiastic grandparent, a millennial, or still figuring out adulthood, prioritizing strength training can enhance your health and fitness goals for health. It involves your muscles to perform tasks like lifting weights or squatting. It has become an essential part of exercise programs as it offers numerous advantages. 

What is Strength Training?

Any form of physical movement that involves utilizing your body weight or exercise equipment like dumbbells, resistance bands, ropes etc to develop muscle mass, strength, and endurance. 

Types of Strength Training 

  1. Muscle building: Also known as muscular hypertrophy, it is achieved through strength training with moderate-to-heavy weights. 
  2. Muscular endurance: Refers to the ability of your muscles to sustain exercise for a certain period. To improve muscular endurance, one usually performs high reps with light weights or body weights. 
  3. Circuit training: It’s a full-body workout where you move through different exercises without much rest in between. 
  4. Muscular strength: Maximum muscular strength is developed through low reps (usually 2-6) and heavy weights. This type of exercise is recommended for experienced individuals who have mastered their form. 
  5. Explosive power training: It combines power and speed to enhance power output. It is commonly used by trained athletes to improve their ability to perform explosive movements in their respective sports. 
strength training
strength training

Equipements used in strength training 

Depending on the type of strength training you choose, you can use different equipment or none.  

  1. Free weights: You can use free weights like dumbbells, barbells, kettlebells or objects around the house.  
  2. Body weight: You can use your own body weight and gravity to perform movements like push-ups, squats, planks, pullups, and lunges.  
  3. Weight machines: Weight machines with adjustable weights or hydraulics can also be used to provide resistance and stress to the muscles.  
  4. Resistance bands/loop bands: Another option is resistance bands or loop bands, which provide resistance when stretched.  
  5. Suspension equipment: Suspension equipment, like ropes or straps anchored to a sturdy point, allows you to use your body weight and gravity for exercises.  

Regardless of the type of strength training you do; the goal is to stimulate muscle growth and become stronger with regular practice. 

How a Successful Strength Training looks like? 

Beginning strength training may seem daunting, particularly if you’re not an athlete. However, there’s no need to fret because over time, your body will adjust to the training.
But with the following steps you can make your strength training routine a successful one! 

  1. Challenge yourself: If you continue lifting the same amount of weight for the same number of times in every workout session, nothing will improve. Eventually, you need to challenge yourself continuously by either increasing the number of repetitions or using heavier weights.  
  2. Keep the balance: Make sure to do exercises for both your upper and lower body to keep your muscles balanced and in good shape. 
  3. Have good rest: It is important to rest for at least one or two days a week. Overtraining can hinder your ability to recover and result in regression. 
  4. Be patient: It requires time to observe muscle growth and increase strength. So, give it some time for the results to show up. 
  5. Enrol in an effective program: A well-designed strength training program will motivate you to reach your health objectives, and we’re here to assist you in accomplishing your health and fitness goals.  
goals for health

Join our fitness program today and let us assist you in reaching your health and fitness goals through effective strength training. Become a member today! 

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