People often avoid strength training for a number of different reasons. Some people worry they’ll bulk up too much, while others are simply intimidated. You don’t have to worry about either of those. For women, it’s really difficult to bulk up due to hormones, but it also requires a lot of dedication for men to achieve that look. If you aren’t sure where to begin, here are some tips for beginners that should help you on your way.
Start with building strength and later decide what your ultimate goal really is.
Do you want to build strength and stay fit, but not build big muscles or is the “look” and bulk the most important reason for strength training? Building strength means lifting something heavy or using your muscles to work against a resistance, which is gravity when you lift something. For beginners, I recommend lifting lighter weights. Lighter weights with more repetitions burns fat, tones muscles, can aid in flexibility, builds muscle mass and is best for beginners. Lighter weights can cause less stress on joints and ligaments. If you want to build more bulk, you can switch to heavier weights later.
Always warm up to make sure your muscles are loose and flexible.
What is the importance of a warm up routine for strength training? It’s extremely important because it prepares the body by easing into exercise with easier movements and increases circulation. It prepares the muscles for later, more taxing exercises and boosts the range of motion. That can prevent injury. Your warm up should involve the corresponding muscles you’ll use in strength training.
Focus on form.
Form is one of the most important parts of training. If you’re doing bodyweight exercises to build strength and don’t have the right form for push-ups, you won’t get the results you want. Improper form can even cause injury, especially when you’re lifting heavier weights. If you have to do your workout slowly and include fewer reps at first, but achieve perfect form, then you’re on the right path. Having the proper form will help you achieve your goals faster.
- Make sure you have a sleep schedule and stick with it when you’re doing strength training. Your muscles need time to heal, and they do it while you’re sleeping.
- Do strength training two to three times a week. Make sure you have 48 to 72 hours between workouts of the same muscle groups. They need that much time to heal the micro tears from strength training that ultimately builds muscle strength.
- As you workout, you’ll notice some strength training becomes easier. It means you’ve made progress and it’s time to up the ante. Add more repetitions, heavier weights or create a different workout that’s tougher.
- While strength training will build muscle tissue, boost your metabolism and make it easier to lose weight, you still need to eat healthy. Eating healthy provides the nutrients to build muscle and helps you reach your weight goals.
For more information, contact us today at VIP Fitness Center