"A strength trainer unveils five common misunderstandings surrounding strength training, suggesting that it's not necessary to always end up aching and drenched in sweat following a workout session"

Melissa Kendter, a multi-time marathon finisher, Boston marathon qualifier, and triathlete, has found strength training to be an effective tool in her athletic pursuits. Kendter, who is also a functional strength coach, UESCA running coach, and ACE certified personal trainer, believes that strength training is not just beneficial for weight loss, but also for improving body composition and boosting performance in endurance sports.

Kendter's workouts in the gym revolve around building functional strength and mobility, focusing on form and controlling movements while lifting weights. She emphasises the importance of using the progressive overload principle, gradually increasing the weight or number of repetitions to challenge the muscles and boost performance.

Contrary to popular belief, strength training won't make a person bulky. Instead, it helps in sculpting a lean, toned physique. Kendter states that if you want to build strength and muscle, you need to perform an exercise at a weight and number of repetitions that are challenging for you, but don't go so heavy that you're forced to compromise on your form.

Strength training can involve using a variety of equipment, such as dumbbells, kettlebells, or bodyweight exercises. Kendter recommends including multi-muscle compound exercises that cover major movement patterns in your workout. These exercises engage multiple muscle groups simultaneously, making them more time-efficient and effective.

Delayed-onset muscle soreness (DOMS) is a common side effect of starting a new strength training routine. DOMS is caused by temporary muscle damage and inflammation from working your muscles hard. However, Kendter says that you'll adjust to the new stimulus and won't be completely sore and demolished after every gym session. She adds that you don't have to be sore the next day after every workout.

Strength training doesn't have to be in a gym. Adjustable dumbbells can be useful for strength training at home, providing a versatile and space-saving solution for those who prefer to workout in their own space.

Kendter founded her personal training business, TrainMK, and owns a private studio for training clients one-to-one. She trains her clients individually in a private training studio called "Fit & Well." Kendter believes that you don't have to be sweaty after every workout to have an effective one. Instead, she encourages her clients to focus on form and controlled movements, ensuring that they get the most out of their workouts.

In conclusion, strength training is a valuable addition to any endurance athlete's training regime. By focusing on functional strength and mobility, using a variety of equipment, and following a progressive overload principle, athletes can improve their body composition, boost their performance, and reduce their risk of injury.