Strength Training Fundamentals: Build Muscle and Support Your Metabolism
Building strength can help you get fitter and increase your metabolism. Strength training is a type of exercise that makes muscles work against resistance. It uses your body weight, free weights, bands or machines to trigger muscle growth. By gaining muscle, you burn more calories at rest. A higher resting metabolic rate can aid weight control and daily energy levels.
Remix Fitness, Our fitness studio offers in-person and virtual sessions for all levels. In this guide we cover the key ideas of strength training fundamentals. You will learn basic rules, sample workouts, common errors and tips on food and rest. Use this post as your starting point for a stronger body and a more active metabolism.
What Is Strength Training?
Strength training (also called resistance training) involves working your muscles against resistance—using weights, bands, or even your own body-weight. The goal is to increase muscle mass, support bone health, and improve overall strength and stability.
This type of training can help you:
Build and maintain muscle
Support joint function and flexibility
Improve posture and balance
Increase bone density
Improve energy use and calorie burn at rest
Even two sessions a week can make a difference. The key is consistency and progression over time.
Why Strength Training Supports Metabolism
Muscle burns more calories than fat, even when you're resting. So the more muscle you build, the more energy your body uses daily—even while sitting. After each workout, your body works hard to repair muscle tissue, which increases calorie use for several hours.
This process, sometimes called the after-burn effect, helps keep your metabolism active. Combined with steady training and rest, this is what leads to long-term progress.
Strength training also helps improve how your body handles insulin and regulates blood sugar, which plays a big role in energy balance and fat storage.
Core Principles of a Strength Program
1. Progressive Overload
To make progress, your workouts need to get slightly more challenging over time. This could mean lifting a bit more weight, adding a rep or two, or shortening rest periods between sets. The idea is to keep your muscles working a little harder each session.
2. Form Over Weight
Using good form prevents injury and helps you focus on the right muscle groups. Controlled, stable movement will get you further than lifting heavier weights with poor technique.
3. Balance
A well-rounded plan works your entire body—legs, back, chest, arms, and core. This keeps you strong all over and reduces the chance of overworking one area.
Key Strength Training Exercises
Here are a few beginner-friendly moves that work well at home or in the gym:
Squats
Builds strength in the legs, glutes, and core.
Stand with feet hip-width apart
Lower your hips as if sitting in a chair
Keep your chest lifted and knees tracking over your toes
Push-Ups
Targets the chest, shoulders, and triceps.
Begin in a plank position
Lower your chest toward the ground
Push back up, keeping your body in a straight line
Modify by dropping to your knees
Dumbbell Rows
Helps strengthen the back and arms.
Use one arm and rest the other on a bench or sturdy surface
Pull a dumbbell toward your ribs, keeping your elbow close to your body
Lower slowly with control
Deadlifts
Works the back, hamstrings, and glutes.
Stand with feet shoulder-width apart
Hinge at the hips while keeping your back flat
Lift weights using your legs and hips—not your back
Keep the bar or dumbbells close to your body
Planks
Builds core strength and endurance.
Hold a push-up position with your forearms or hands on the ground
Engage your core and glutes
Breathe steadily and hold for as long as you can with good form
Overhead Press
Strengthens shoulders and upper body.
Hold dumbbells at shoulder height
Press them overhead while keeping your core braced
Lower slowly
Common Mistakes to Avoid
Skipping the Warm-up: Start with 5–10 minutes of light movement or dynamic stretches.
Using Too Much Weight Too Soon: Start light. Focus on technique first.
Poor Form: Rounded backs during lifts or locking joints can lead to injury.
Overtraining: Your muscles need rest to grow. Take at least one day off between training the same muscle group.
Building a Weekly Routine
You don’t need to train every day. Aim for 2–3 strength workouts per week to start. Space them out and mix in light cardio or flexibility work on other days.
A simple plan might look like this:
Monday: Full-body strength
Wednesday: Walk or light cardio
Friday: Full-body strength
As you gain strength, add weight or reps, but keep your focus on control and consistency.
Recovery and Nutrition
Recovery is as important as the workout itself. Sleep, hydration, and protein intake all help your body repair and rebuild muscle. Try to eat balanced meals that include lean protein, complex carbs, and healthy fats. And stay hydrated throughout the day.
It can also help to stretch after workouts or do some light movement on rest days—like walking or yoga.
Your Next Step
Strength training is a key part of a healthier life. It builds muscle and raises your calorie use long after you finish. It can sharpen insulin response and help protect joints and bones. Start simple. Pick a few exercises. Add weight or reps at a steady pace. Give your body time to rest.
This guide is posted on our site. We hope you find it useful. If you’d like help with form or a tailored plan, come see us in the studio or join a virtual session. Let us help you reach your strongest self.