Copyright TODAY
The benefits of strength training are well established, from boosting metabolism to promoting healthy aging. Fortunately, there are many different ways to incorporate strength training, aka resistance training, into your fitness routine, from body-weight exercises to free weights and machines at the gym. For strength training newbies, this type of workout may seem overwhelming because there are so many different strategies. And one of the first questions you may find yourself asking is: Should I be doing full-body strength workouts or splits, when you focus on one area of the body each session (arm day versus leg day, etc.)? Here's what to know to make the right choice for you. And for more strength training tips, download the Start TODAY app, which offers a range of full, upper and lower body strength workouts with best-in-class trainers. Trainer Tip of the Day: How to Decide Between Split Training and Full-Body Workouts If you're focused on which option will give you better results, then the answer may be there isn't much of a difference, personal trainer for the Start TODAY app Stephanie Mansour says. "Research shows that whether you decide to do all of your strength training in one day, or split up the workouts into lower body or legs one day and upper body or arms another day, your results will be similar," Mansour previously told TODAY.com. However, there are pros and cons to each approach — full-body versus split training — Dr. Ian Smith, diet and fitness expert, previously told TODAY.com. Full-body workouts are faster and more beginner friendly, but there is the risk of injury due to poor form from fatigue, he says. You also will need more rest days between full-body workouts since there is a risk of overtraining. Split training, on the other hand, allows for a more focused and intense workout, which may lead to more noticeable results, he explains. You still need rest days with split training, but since you only need to rest the group you just trained, you can work another body part the next day. Why It Matters Strength training is most effective when done correctly, i.e. with proper form and the right amount of weight and frequency. If you overtrain, you risk injury, and if you under-train, you could be walking away from important health benefits. Some of these include: Improving bone strength Weight management Reduced chronic disease risk Improved quality of life Split training reduces injury risk, Smith says. How to Get Started Smith suggests starting with split training, and when doing so, make sure to isolate the muscle group you're working on as much as possible. The best way to do that is with different types of exercises that target the same muscles. The muscle groups he recommends training together are: Chest, shoulders and triceps Back and biceps Legs and glues Core (the only muscles you can safely work every day) For full-body workout inspiration, download the Start TODAY app and check out Mansour's exercise recommendations.
