How to build up your muscle training

Your body is made up of more than 500 muscles. They let you breathe, run, walk, sit and do many other things. Important to know: One-third of all muscles affect the spine in one way or another. That is why regular muscle training is also so important, especially for back health.

You should know these two muscle types

It should be clear to everyone that our muscles differ in shape and length. The most significant muscle by volume is the gluteus maximus; the smallest is the stapes muscle in the inner ear. What some may not know is that the inner workings of the muscles also differ. This is because there are two different types of muscle fibers:  

• The tiny and slow-reacting muscle fibers look red under the electron microscope. They are persistent and active almost around the clock. 

• The large and fast-acting muscle fibers are white in color, contract quickly, and develop strong force.

Training according to muscle fiber types

It is essential to train both types of muscle fiber, not only for back health but also for general fitness and well-being. However, they each need completely different stimuli to activate and strengthen them. Beginners and those who have not exercised for a long time build up the red and slow-reacting muscle fibers first. After two to three months of regular training, you can then also train the fast muscle fibers. 

The right muscle training for beginners

As a beginner or returning athlete, you should initially only train the slow red muscle fibers. It is ideal for strengthening the large muscle groups in every training session. And it is essential to perform the exercises relatively slowly and in a controlled manner. This is what your muscle training could look like:

• For each exercise, you do 3 x 15 repetitions with 30 to 60 seconds rest in between.

• The intensity is correct if you find the last three repetitions difficult when performing the exercise correctly.

• Two to three training sessions are ideal, with at least one day’s rest in between.

The right muscle training for advanced

After two to three months of regular training, you can also train the white and fast muscle fibers. You should choose more exercises and also work with weights or resistance bands. The last two to three repetitions should be difficult for you. Good to know here: You can again do the exercises a little faster, but always with the correct technique. Your training could look like this: 

• You do 2 to 3 times 8 to 10 repetitions with 60 to 90 seconds rest in between. 

• Continue to train at least twice a week, better even three to four times.

• You should warm up for a few minutes before training. You can find many suitable videos on YouTube. 

Extra tip: You can find many free fitness programs for beginners and advanced users under fitnessblender.com or Achv Peak. When you are well trained, you can have a look at Heather Roberston.