Beginning a strength-training program can be a daunting task. With so much information out there, no wonder people get confused. The following basic principles will help you start a strength-training program and enjoy all the body benefits that strength training has to offer.
What exactly is strength training?
More than lifting weights, strength training is a program of planned exercises designed to stimulate muscle growth, strength and endurance.
How will strength training benefit me?
Strength training is about more than simply building muscle. Done correctly, it:
- Helps to raise your metabolism. Muscle burns more calories than fat, so the more muscle you have the more calories you burn.
- Strengthens bones (this is extremely important for women).
- Increases overall strength and muscular endurance as well as improving balance and coordination.
- Helps us avoid injuries.
- Improves overall sport performance.
- Increases confidence and self-esteem.
- Helps in prevention of lifestyle diseases such as diabetes, osteoporosis and obesity.
Where do I begin?
If you have never worked out before you may want to consult a fitness professional to get you started in the right direction.
- Always warm up before you start training. This helps prevent injury. Any form of light cardio is perfect for warming up.
- Start with a routine that works all muscle groups at least twice a week with at least one full day’s rest between workouts.
- Choose 1 to 2 exercises for each muscle group and do 1 to 2 sets (of 12 to 15 repetitions) for each exercise.
- Lift and lower your weights slowly. Don’t use momentum to help you. If you have to swing to get the weight up, you are using too much weight.
- Don’t hold your breath. Exhale when you lift the weight and inhale when you lower it.
- For the first few weeks concentrate on form rather than the amount of weight you’re lifting.
- As you begin training, make sure to stretch after each exercise. Hold each stretch for at least 20 seconds. Stretching will help with muscle soreness and overall flexibility.
- Drink plenty of water while working out.
- Each training session should last no longer than one hour.
- Keep track of how much weight you are lifting. The progress you begin to show will help keep you motivated.
- If possible, train with a friend to keep each other motivated.
- Cool down. This will help to reduce soreness. A typical cool down could be a slow walk on the treadmill.
What exercises should I do?
It depends on your specific goals and current fitness level. The following is a list of muscle groups and basic exercises for someone who is just beginning a strength-training program. Remember to start slow listen to your body.
Legs: Leg Extension, Leg Press
Chest: Dumb Bell Fly, Bench Press
Biceps: Alternate Dumb Bell Curl, Easy Bar Curl
Abs: Crunches, Oblique Twist
Back: Lat Pull Down, One Arm Row
Triceps: Kickbacks, Bench Dips
Shoulders: Lateral Raise, Front Raise
If you are not familiar with any of the above exercises, ask a staff member at your gym to demonstrate or consider booking an appointment with a certified personal trainer (either at your gym or a private studio).