Is Strength and Conditioning Right For You?
No matter if you’ve never lifted a single dumbbell or you’re a pro in the weights section, Strength and Conditioning classes at Virgin Active have their benefits. Not only is this a full-body workout, this fitness class helps to build your strength and cardio using free weights and some of our favourite gym equipment. But is it right for you?
What is Strength and Conditioning?
Strength and Conditioning combines weight training with body conditioning exercises. Each class focuses on one of the seven functional movement patterns which means you’ll work on either squats, hinges, lunges, push movements, pull movements, rotation or carrying.
In your sessions, you’ll use bodyweight and free weights to develop muscle mass, get stronger and perfect your lifting technique. On the conditioning side, the focus will be on developing your stamina and endurance. For this reason, cardio is also a big part of your sessions. It strengthens your cardiovascular system - including your heart and arteries - to improve both aerobic and anaerobic fitness as well as stamina and endurance.
The result is that, by combining functional strength movements with cardiovascular training, your entire body will develop a more well-rounded level of fitness that goes far beyond simple muscle building.
What are the benefits of Strength and Conditioning?
Probably the most obvious benefit is that Strength and Conditioning increases your strength and the power you can generate from your muscles. It will leave you feeling, well, stronger. But there are also lots of other benefits too which will help you not only advance your fitness but also help you in your day to day too.
You’ll have:
Better bone density because strength training makes your bones more durable and can even prevent osteoporosis
Better cardiovascular health, thanks to the conditioning element of the class
Better mobility
As a result of the work you’re doing, you may also find that you’re better at balance, have a clearer mind and reduce your risk of injury because you’re more stable on your feet.
How often should I do strength and conditioning workouts?
The NHS recommends that adults between the age of 19 and 64 do at least two days of strength-based activity per week. This includes things like Pilates, bodyweight exercises and weightlifting.
Even if you’ve never lifted weights before, a good place to start is with one session per week. See how you go and when you feel like you can do more, up it to two per week. And maybe eventually three. With Foundations classes at Virgin Active, our friendly instructors can also help you with the basic technique so you feel safe as you lift your first ever weights.
Is strength and conditioning good for beginners?
Absolutely! While many people think that weightlifting is for pros, Strength and Conditioning is actually for everyone. After all, everyone needs muscle and everyone starts somewhere. That said, the best place to begin is in a beginner’s class so you’re getting the right technique which will help to prevent injuries and give you confidence in your lifts.
Already experienced? Strength & Conditioning can complement your existing training programme, with different sessions challenging your strength, cardiovascular fitness, endurance, and overall performance in different ways.
What happens in a Virgin Active Strength and Conditioning class?
There are 3 Strength and Conditioning classes to choose from at Virgin Active: Strength and Conditioning Foundations, Strength and Conditioning, and HIIT.
Strength and Conditioning Foundations is our entry-level class guided by instructors who’ll help you start weightlifting safely and at your own pace.
Strength and Conditioning is our signature class where we blend free weight exercises like dumbbell squats and kettlebell swings with conditioning moves on the SkiErg and Rogue Echo bikes.
HIIT is slightly different. It’s a circuits-based class mainly using bodyweight that focuses on volume, rather than weight.
Whatever class you pick, you’ll always be guided by a trained instructor who will design dynamic sessions that push your max and expectations.
Is Strength and Conditioning right for me?
Strength and Conditioning is safe for most people and it’s perfect if you’re looking to increase your muscle mass, start weight lifting, strengthen your heart health and give your body a challenge.
FAQs
What is strength and conditioning?
Strength and Conditioning is a combination of strength-based exercises with conditioning moves that test your stamina and endurance. At Virgin Active, Strength and Conditioning is one of our signature classes.
Is strength and conditioning good for beginners?
Strength and Conditioning is great for beginners and those starting their weightlifting journey. A good place to begin if you’ve never lifted weights before is in a beginner’s class, like Strength and Conditioning Foundations.
What happens in a Virgin Active Strength and Conditioning class?
Choose from our 3 signature formats: Strength and Conditioning Foundations, Strength and Conditioning and HIIT. In every session, you’ll be guided through a sequence of exercises by an instructor who will encourage you to push your limits while also keeping you safe.
