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Strength Training 101

2nd January 2024

Fitness Health

2nd January 2024

By Hannah Belsham

Let’s talk strength training, where beyond pumping iron the pursuit of overall wellbeing takes centre stage - or should we say platform. In this article, we'll explore the multifaceted benefits of adding strength training to your weekly routine, and just how you can do so effectively.

What is strength training?

Strength training, also known as resistance training or weight training, is a form of physical exercise focused on improving muscular strength and endurance through resistance or weights. The primary goal of strength training is to enhance the ability of muscles to generate force, promoting increased muscle mass, improved tone, and overall functional fitness. It works by inducing controlled stress on our muscles to prompt physiological adaptations. When external resistance, such as weights or resistance bands, is applied, it creates tension within the muscle fibres and microscopic tears. During recovery, the body initiates repair processes, forming new proteins and muscle fibres to rebuild these tears and adapt the muscles. This results in increased muscle mass, strength, and endurance over time.

What equipment do you need for strength training?

Strength training can use a whole host of various equipment, including free weights, resistance bands, or weight machines, and typically involves performing sets and repetitions of specific exercises.

who should strength train?

Can Anyone Strength train?

Strength training is an inclusive and adaptable fitness option suitable for individuals of all ages and backgrounds.

Regardless of gender or prior fitness experience, everyone can benefit from incorporating strength exercises into their routines. From beginners focusing on form to advanced lifters pursuing various techniques, strength training accommodates diverse fitness goals.

The supportive community environment, both in-person and online, ensures an inclusive space for sharing experiences and motivation. Ultimately, strength training goes beyond building muscles; it fosters strength, confidence, and well-being for everyone.   

What are the benefits of strength training? 

The Mental Health Boost

Strength training is not just about physical gains; it's a holistic approach to health that extends to mental well-being. Engaging in regular weightlifting sessions has been linked to reduced symptoms of anxiety and depression [1]. The release of endorphins during exercise acts as a natural mood enhancer, helping to alleviate stress and improve overall mental clarity [2].

Easier Everyday:

It may seem like stating the obvious, but beyond the broader spectrum of benefits, the fundamental advantage of strength training lies in … you guessed it … enhanced physical strength! As you progressively challenge your muscles with resistance, your muscles become more efficient at generating force, allowing you to lift heavier weights and perform more challenging exercises [3]. 

This improvement in strength not only empowers you within the confines of the gym, but also translates into a newfound capability to tackle everyday tasks with greater ease and confidence.

Increased Metabolism:

Strength training isn't just about building muscle; it's a metabolic powerhouse. As you engage in resistance exercises, your body works hard to repair and build muscle tissue. This process consumes energy, boosting your resting metabolic rate. Over time, this heightened metabolism becomes an ally in maintaining a healthy weight and supporting fat loss goals [4].

Improved Posture, Joint Health & Bone Density:

Strengthening the muscles that support your spine and shoulders helps maintain an upright posture, reducing the risk of chronic back pain [5]. Additionally, targeted exercises can enhance the stability of your joints, contributing to overall joint health and flexibility [6]. Weight-bearing exercises stimulate bone growth and remodelling, making your bones denser and more resistant to fractures [7]. This is particularly significant as you age, helping to combat conditions like osteoporosis and promoting long-term skeletal health.

Enhanced Insulin Sensitivity:

Regular strength training has been linked to improved insulin sensitivity [8]. This means your body becomes more efficient at utilising insulin to regulate blood sugar levels. This is not only beneficial for individuals with or at risk of diabetes but also contributes to overall metabolic health.

Better Sleep Quality:

Strength training could also be a natural remedy for those struggling with sleep issues. Engaging in regular physical activity, including strength training, has been shown to improve sleep quality for some [9]. The exertion during workouts, coupled with the positive impact on stress levels, promotes more restful and rejuvenating sleep. 

How to improve your strength training


How to Strength Train like a Pro

Strength training for beginners:

Start with the basics – master proper form and use lighter weights. Focus on fundamental exercises like squats, deadlifts, and bench presses to build a strong foundation. Don’t be afraid to ask your local personal trainer for help (that’s what they are there for!). Equally, if you’re practising at home, recording yourself and watching it back can be a great way to assess your technique - along with getting to grips with your mind to muscle connection, and making sure to feel the burn where you should!

Begin by doing 12 reps of each exercise and go through the routine for 3 sets, taking a 30-second break between each set. Aim for a weight that gives you a good challenge, making the last two reps of every set extra tough - you should be too tired to try a 13th repTop of Form! This initial phase will trigger neuromuscular adaptations, enhancing your body's ability to recruit muscle fibres efficiently for strength-based tasks.

Level Up: 

When you’ve got the hang of it, it’s time to intensify your routine. Gradually increase the weight, reps, or sets, and add variations of different exercises to keep challenging your muscles – this is called progressive overload. Consider split routines, which target specific muscle groups on different days. This will allow for more targeted training and effective recovery.

A common split routine divides training sessions into upper and lower body workouts. On upper body days, exercises concentrate on muscles like the chest, back, shoulders, and arms. Lower body sessions then emphasise exercises targeting the legs and glutes. Another approach is the push-pull split, where one day is dedicated to pushing movements (e.g., chest and triceps), and the next focuses on pulling movements (e.g., back and biceps).

Advanced Strength Training:

Now in the big leagues, strategies such as periodization come into play. Periodization involves cycling through different phases of intensity and volume to prevent plateaus and optimise performance [10]. 

Advanced lifters may experiment with techniques like drop sets and supersets to induce greater muscle fatigue and stimulate further growth. Recovery becomes paramount at this stage, so listen to your body, prioritise recovery, and make sure to fuel yourself properly for optimal results.

Summary

In the world of strength training, we've discovered its broad benefits, going beyond muscles to mental well-being, enhanced functionality, metabolism, joint health, and better sleep. Progressing through your strength training journey involves mastering form, intensifying routines, and strategic approaches. Whether you're starting or seasoned, the key is personalisation, consistency, and recovery. Building strength isn't just about weights; it's about a healthier, resilient you. So, grab those weights, start your journey, and watch transformative benefits unfold!






[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/
[2] https://www.researchgate.net/profile/Eric-Hall-4/publication/325652029_The_acute_effects_of_resistance_exercise_on_affect_anxiety_and_mood_-_practical_implications_for_designing_resistance_training_programs/links/5b1ee1ab458515270fc46b0c/The-acute-effects-of-resistance-exercise-on-affect-anxiety-and-mood-practical-implications-for-designing-resistance-training-programs.pdf
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892859/
[4] https://pure.bond.edu.au/ws/portalfiles/portal/36134364/AM_The_effect_of_exercise_interventions_on_resting_metabolic_rate.pdf
[5] https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-020-00181-0
[6] https://journals.sagepub.com/doi/10.1177/0269215515610039
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/
[8] https://www.bewegenismedicijn.nl/files/downloads/tresierras_et_al._2009_-_rt_in_the_treatment_of_diabetes_and_obesity.pdf
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/#:~:text=Periodization%20is%20the%20planned%20manipulation,the%20onset%20of%20overtraining%20syndrome

 

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Bilberry Benefits: What the Science Says

Bilberry Benefits: What the Science Says

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A handful stirred through porridge or overnight oats, spooned over Greek yoghurt or blended into a post-workout smoothie adds fibre, colour and a sharp, fruity flavour to meals you're already eating.  Built into a meal with a good source of protein and some slower-digesting carbohydrate, they make an easy breakfast or post-training option. A bowl of porridge made with milk, with a scoop of protein stirred through once it’s off the heat and a handful of bilberries on top, covers all three in about five minutes. The protein supports your muscles, the carbohydrate refuels you, and the berries add fibre, which many adults don't eat enough of. Bilberries in Innermost’s protein blends If you’d like to know where bilberries fit into our range, you have a few options. We include them in three protein blends, so you can choose according to your dietary preferences and what you’re working towards. The Strong Protein contains 250mg of bilberries and 300mg of Montmorency cherries per serving. They sit alongside whey and casein protein, with added creatine and magnesium. The Lean Protein contains 200mg of bilberries per serving, alongside pomegranate in a whey-based formula. The Health Protein provides 250mg of bilberries within a pea and brown rice protein blend. The protein in these blends contributes to the growth and maintenance of muscle mass, with bilberries forming part of the wider formulation. Whether you’re mixing a shake or adding protein powder to breakfast, explore our protein range to find your fit. References Finnish Institute for Health and Welfare. Fineli food composition database: Blueberry, bilberry, Vaccinium myrtillus. Click here. Kosehira, M., Machida, N., Kitaichi, N. (2020). A 12-week-long intake of bilberry extract (Vaccinium myrtillus L.) improved objective findings of ciliary muscle contraction of the eye: A randomized, double-blind, placebo-controlled, parallel-group comparison trial. Nutrients. 12(3). Click here. Vaneková, Z., Rollinger, J.M. (2022). Bilberries: Curative and miraculous – A review on bioactive constituents and clinical research. Frontiers in Pharmacology. 13. Click here. Chu, W.K., Cheung, S.C.M., Lau, R.A.W., Benzie, I.F.F. (2011). Bilberry (Vaccinium myrtillus L.). In: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Click here. Tian, L., Tan, Y., Chen, G., Wang, G., Sun, J., Ou, S., Chen, W., Bai, W. (2019). Metabolism of anthocyanins and consequent effects on the gut microbiota. Critical Reviews in Food Science and Nutrition. 59(6). Click here. Ozawa, Y., Kawashima, M., Inoue, S., Inagaki, E., Suzuki, A., Ooe, E., Kobayashi, S., Tsubota, K. (2015). Bilberry extract supplementation for preventing eye fatigue in video display terminal workers. Journal of Nutrition, Health and Aging. 19(5). Click here. Karlsen, A., Paur, I., Bøhn, S.K., Sakhi, A.K., Borge, G.I., Serafini, M., Erlund, I., Laake, P., Tonstad, S., Blomhoff, R. (2010). Bilberry juice modulates plasma concentration of NF-κB related inflammatory markers in subjects at increased risk of CVD. European Journal of Nutrition. 49(6). Click here. Hoggard, N., Cruickshank, M., Moar, K.M., Bestwick, C., Holst, J.J., Russell, W., Horgan, G.W. (2013). A single supplement of a standardised bilberry (Vaccinium myrtillus L.) extract (36% wet weight anthocyanins) modifies glycaemic response in individuals with type 2 diabetes controlled by diet and lifestyle. Journal of Nutritional Science. 2. Click here.
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The Health Benefits of Montmorency Cherries

The Health Benefits of Montmorency Cherries

After finishing a tough workout - whether it be cardio, strength training or conditioning - it’s easy to think that the job is done. Yet, as the next day arrives, your body has other ideas. If you train regularly, you’ll know that making time for recovery is part of making progress.  Alongside enough sleep and rest between sessions, what you eat plays an important role in that recovery. Protein and carbohydrates are familiar parts of the picture, but researchers have also been exploring how foods such as Montmorency cherries might help. These tart cherries have attracted interest for their potential to support the recovery of muscle strength after demanding exercise, with smaller studies also reporting encouraging findings for sleep. So, what makes them worth a closer look? Here, we’ll explore the benefits of Montmorency cherries, what the research tells us and how they could fit into your routine. What are Montmorency cherries? Montmorency cherries are a variety of sour cherry, Prunus cerasus. You’ll often see them described as tart cherries, which is another name for the same type of fruit. They take their name from Montmorency, a town just north of Paris, and are now grown widely across North America and Europe. They have a sharper flavour than the sweet cherries you might buy fresh and eat straight from the punnet. That tartness works well in cooking and adds a little contrast to sweeter breakfast dishes. You’ll also find them sold frozen, dried or processed into juice, concentrates and powders.  What are the potential health benefits of Montmorency cherries? There’s more to the interest in Montmorency cherries than their nutritional profile. Human studies have explored how they might support recovery and sleep, alongside their potential effects on wider health. Muscle recovery after demanding exercise After a demanding session, your muscles may temporarily struggle to produce their usual level of force. Researchers have been investigating whether tart cherries can help that strength return more quickly.  A 2026 review combining results from 19 trials found that tart cherry supplementation improved recovery of maximal voluntary contraction in trained athletes. This measures the greatest force a muscle can produce, giving researchers a way to assess how well strength has returned after exercise. The review also found reductions in C-reactive protein, a blood marker of inflammation, at some points during recovery. Earlier research from Northumbria University found that marathon runners who consumed Montmorency cherry juice around their race recovered muscle function more quickly. This helped build interest in cherries within sports nutrition. Taken together, these findings suggest tart cherry may have a role around particularly demanding exercise. Sleep duration and quality Between work, training and everything else, getting enough good-quality sleep can be a challenge. Alongside a consistent bedtime and time to wind down, what you eat and drink may also influence how well you sleep. Sleep is one of the main areas of research into Montmorency cherries, with small human trials exploring whether they could help improve sleep duration and quality. In a study involving 20 healthy adults, participants consumed tart cherry concentrate or a placebo for seven days. During the cherry intervention, they experienced improvements in total sleep time and sleep efficiency, the proportion of time in bed spent asleep. Researchers also measured higher levels of a melatonin breakdown product in urine. A separate pilot study in older adults with insomnia reported around 84 minutes more sleep after two weeks of cherry juice. Only eight participants completed the trial, so that figure needs to be kept in context. Blood pressure and other potential benefits Some trials have also found short-term reductions in blood pressure after drinking Montmorency cherry concentrate. In a 2016 study, 15 men with raised blood pressure took a single serving of concentrate, and their systolic blood pressure was lower over the following three hours, by around 7mmHg at its peak. Longer-term results are mixed. Three months of daily concentrate made no difference to blood pressure in middle-aged adults, while a 12-week study in older adults reported lower systolic blood pressure. Tart cherry is also often linked with gout. Concentrate has lowered uric acid in healthy adults over a couple of days, but a trial in people with gout found no effect on uric acid levels or flares over four weeks, at any of the doses tested. The evidence doesn't currently support tart cherry for gout, so if you're managing the condition, follow your GP's advice. How do Montmorency cherries fit around training? People tend to reach for tart cherry when recovery time is short, such as a week with two matches, a tournament weekend or a hard training camp. For a wider look at recovery nutrition, see our guide to the best supplements for muscle recovery. In the recovery trials, the most common approach was around 30ml of concentrate or 240ml of juice twice a day, usually starting several days before the demanding exercise and continuing for a few days afterwards. That routine carries a fair amount of sugar. Going by the concentrates described in one 2025 trial and another from 2022, a 30ml serving provides roughly 19–25g of carbohydrate, most of it sugar, so twice a day comes to around 40–50g. The sugars in juice and concentrate count as free sugars, which the NHS recommends adults keep to no more than 30g a day, and juices and smoothies should be limited to 150ml a day combined. If you're fuelling heavy training, that carbohydrate may be useful. If you're keeping an eye on sugar, it adds up quickly. When choosing a juice or concentrate, look for 100% Montmorency with no added sugar. For capsules and powders, check which form of cherry is used, such as whole-fruit powder, juice powder or extract, and whether the label gives its measured composition. Products vary, so none can be assumed to match a preparation used in a study. Prefer to eat them? Frozen or dried tart cherries work well stirred through porridge or overnight oats, though dried versions are often sweetened, so check the label. Are Montmorency cherries safe? For most people, Montmorency cherries are safe in food amounts, and the concentrates used in research have generally been well tolerated. A few things are worth knowing before you try a concentrate or supplement: Cherries contain high levels of sorbitol and fructose, which can cause bloating or loose stools in larger amounts, particularly if you have IBS. If you take blood thinners, blood pressure medication or diabetes medication, speak to your GP or pharmacist first. Keep the sugar content in mind, too, if you're managing your blood glucose. Avoid them if you have a cherry allergy, and check with your GP before using concentrated products while pregnant or breastfeeding. Montmorency cherries in The Strong Protein We include Montmorency cherries in The Strong Protein, our protein blend developed with strength training in mind. Each serving contains 300mg of Montmorency cherries alongside 250mg of bilberries. They form part of a wider formulation containing whey and casein protein, with added creatine monohydrate and magnesium. The protein contributes to the growth and maintenance of muscle mass, making the blend a convenient way to support your protein intake around regular training. Montmorency cherries are an ingredient with an interesting body of sports nutrition research behind them, although the trials discussed here studied specific preparations and amounts. Whether you prefer a shake after training or a scoop mixed into breakfast, explore The Strong Protein to see how it could fit into your routine. References Daab, W., Bouzid, M.A., Nassis, G.P., Arumugam, A., Ammar, A., Pojskić, H., Abaïdia, A.E. (2026). Effects of tart cherry juice supplementation on recovery from exercise-induced muscle damage in athletes: A systematic review and meta-analysis. Sports Medicine – Open. 12, 40. Click here. Howatson, G., McHugh, M.P., Hill, J.A., Brouner, J., Jewell, A.P., van Someren, K.A., Shave, R.E., Howatson, S.A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports. 20(6). Click here. Howatson, G., Bell, P.G., Tallent, J., Middleton, B., McHugh, M.P., Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 51(8). Click here. Losso, J.N., Finley, J.W., Karki, N., Liu, A.G., Prudente, A., Tipton, R., Yu, Y., Greenway, F.L. (2018). Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. American Journal of Therapeutics. 25(2). Click here. Keane, K.M., George, T.W., Constantinou, C.L., Brown, M.A., Clifford, T., Howatson, G. (2016). Effects of Montmorency tart cherry (Prunus cerasus L.) consumption on vascular function in men with early hypertension. American Journal of Clinical Nutrition. 103(6). Click here. Kimble, R., Keane, K.M., Lodge, J.K., Howatson, G. (2021). The influence of tart cherry (Prunus cerasus, cv Montmorency) concentrate supplementation for 3 months on cardiometabolic risk factors in middle-aged adults: A randomised, placebo-controlled trial. Nutrients. 13(5). Click here. Chai, S.C., Davis, K., Wright, R.S., Kuczmarski, M.F., Zhang, Z. (2018). Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: A randomized controlled trial. Food & Function. 9(6). Click here. Bell, P.G., Gaze, D.C., Davison, G.W., George, T.W., Scotter, M.J., Howatson, G. (2014). Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside. Journal of Functional Foods. 11. Click here. Stamp, L.K., Chapman, P., Frampton, C., Duffull, S.B., Drake, J., Zhang, Y., Neogi, T. (2020). Lack of effect of tart cherry concentrate dose on serum urate in people with gout. Rheumatology. 59(9). Click here. Sinclair, J., McLaughlin, G., Allan, R., Brooks-Warburton, J., Lawson, C., Goh, S., Desai, T., Bottoms, L. (2025). Health benefits of Montmorency tart cherry juice supplementation in adults with mild to moderate ulcerative colitis: A placebo randomized controlled trial. Life. 15(2). Click here. Kimble, R., Keane, K.M., Lodge, J.K., Cheung, W., Haskell-Ramsay, C.F., Howatson, G. (2022). Polyphenol-rich tart cherries (Prunus cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: A randomised, placebo-controlled trial. British Journal of Nutrition. 128(12). Click here.
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