It might be difficult to know where to begin when first starting out with strength training. There are numerous workouts you may undertake to work a variety of muscles. There are safety problems to be mindful of, as well as a large range of potentially perplexing equipment to learn.
However, it does not have to be so difficult. We’re here to guide you with the fundamentals of strength training to get you started—and to assist you in developing a routine geared toward attaining your personal goals.
Strength Training Advantages
Strength training, which incorporates some form of resistance to challenge and grow your muscles, should be a crucial component of your exercises no matter where you are on your fitness path. Strength training can help you with a variety of things, including:
- Burn more fat: Metabolically, muscle is more active than fat, so having more of it will burn more calories throughout the day.
- Preventing injury: Strong muscles imply strong, well-supported bones and connective tissue. All of this contributes to a body that can handle more stress than persons who do not engage in strength training.
- Maintain your youth and health: Resistance training has been shown in studies to improve heart health, bone health, blood pressure, cholesterol, bone density, low back pain, sleep, and symptoms of arthritis and fibromyalgia.
- Promotes good mood: Strength training has been shown in studies to release feel-good endorphins, which can help with anxiety and even depression.
- Increase your confidence: When you master anything, your confidence grows.
Cardio vs. Weight Lifting
Many people do not commit as much time and effort to strength training as they should. The statistics on strength training are depressing.
According to some studies, while approximately 50% of American people engage in adequate cardiac activity, less than 30% meet the required minimum criteria for muscle-strengthening activities, which include at least twice a week participation in exercises such as weight lifting, yoga, heavy gardening, or push-ups.
Misconceptions
Many people are put off by strength training because they have misunderstandings about it. Learning the facts may assist you in getting started.
- You are not required to join a gym. Working out at home has numerous advantages, including the fact that it is free, convenient, and private. If desired, you can direct your sessions using a variety of DVDs and online tools.
- You are not required to understand how all of the gym equipment operates. Take advantage of the free orientation to learn how to use everything available and to establish a basic strength-training regimen. While performing the movements, most weight machines require little coordination and provide more stability than free weights.
- You do not need to utilize weights or machines. Anything that gives resistance will suffice. This includes the use of resistance bands as well as your own body weight.
- Bodyweight is sufficient for novices to get started. However, it can be difficult to continue challenging your body without any additional resistance, so you’ll need some equipment to progress.
Starting Over
Rep and set are two important terms to understand. A rep, or repetition, is a single instance of an exercise, such as a dumbbell bicep curl. A set is the number of sequential repeats completed.
For example, you could say, “I did two sets of ten bicep curls.” Use the following guidelines to create a structure for your workout:
Begin with a brief, uncomplicated program. On two non-consecutive days per week, you should perform a regimen that targets all muscle groups. This will help you lay a solid foundation and improve from week to week.
Select the appropriate amount of weight to lift. The trick is to choose weights that are neither too light nor too hefty. If you can complete a whole set with minimal effort, it’s too light. It’s too heavy if your form suffers or if it feels too hard. Just right is a difficult endeavor that can be accomplished with good form and control and without undue strain.
First, warm up. Warm muscles are less prone to injury, so perform 5 to 10 minutes of cardio or warm-up sets of each exercise in your routine with a light, easy-to-lift weight.
Concentrate on the form. Good technique allows you to receive the full advantages of your training while avoiding injury. Pay attention to your form (stand tall with your chest up and abs tight), move slowly (this guarantees you depend on muscles rather than momentum to perform the lifting), and remember to breathe. Many people hold their breath when working out, yet exhaling during the most difficult stage of the workout helps drive the activity.
Allow yourself at least one day to recover. Rest days are essential for growing lean muscle tissue and avoiding injury, so avoid using the same muscle groups twice in a row. Some people prefer to mix up their strength training by focusing on their upper body one day and their lower body the next, which is absolutely great.
Aim to push yourself rather than overburden yourself. Focus on learning how to perform each exercise correctly rather than how much weight you’re lifting or how many exercises you’re doing in the first few weeks. You’ll have plenty of time to bulk up.
Switch things up. You can adjust your program to make it more difficult after six or more weeks of consistent strength training, which is typically the amount of time it takes to show improvement in your body. Lifting the same weights for the same movements week after week will keep your body in the same position. You can vary the weights or repetitions, select different exercises, or arrange them in a different order. To make a difference, you only need to make one adjustment at a time, though more is frequently better.
Beginner Strength Training
A list of muscle groups and sample workouts is provided below.
- Chest: Bench press, chest press, and push-ups
- Shoulder: Overhead press, lateral raise, and front raise.
- Biceps: Biceps curls, hammer curls, and concentration curls.
- Triceps: Triceps extensions, dips, and kickbacks.
- Back: One-arm rowing, back extensions, and lat pulldowns.
- Abs: Crunches, reverse crunches, wood chops, and pelvic tilts
- Lower Body: Squats, lunges, leg presses, deadlifts, and calf raises
If you’re a novice, you simply need one or two exercises for each upper-body muscle group and three to four motions for the lower body. If you’re new to weight training, consider hiring a personal trainer to help you get started, take a class, or watch a video online.
Most experts recommend beginning with your larger muscle groups and working your way down to your smaller ones. You can, however, perform your workouts in whatever order you desire.
Weight, reps, and sets
The most perplexing aspect of strength training is determining your reps and sets. The number of reps and sets will be determined by your goals.
- To shed weight and gain muscle: Use enough weight to make it difficult to finish 8 to 12 repetitions and 1 to 3 sets—one for novices and two to three for intermediate and advanced exercisers. Rest 30 seconds to 1 minute between sets, and rest at least one day between workouts.
- To gain muscle: Use enough weight to perform 3 or more sets for 4 to 8 repetitions, resting for 1 to 2 minutes between sets. Rest 2 to 3 days between workouts for muscle gain. Allow several weeks of conditioning for beginners before attempting weight training at this level of difficulty.
- To increase muscle endurance: Use enough weight for 1 to 3 sets of 12 to 16 repetitions, resting 20 to 30 seconds between sets. Rest at least one day between workout sessions for health and muscular endurance.
Determine how much weight to utilize by trial and error. Begin with a lighter weight and complete 1 set. Continue to add weight until you feel challenged but can perform the target number of reps with proper form.
The final rep should be challenging but not impossible. If you use a resistance band, keep in mind that one band may not be enough to cover your complete body.
In general, if you can complete 8 reps of an exercise using a band, you should switch to one that provides more resistance.
Your Very First Workout
Your first workout will assess where your body is and how different workouts feel to you. These traditional exercises are a terrific place to start if you want to connect with your body on a deeper level.
The goal is to concentrate on performing the movements correctly rather than utilizing a lot of weight or doing a lot of reps. You’ll need a resistance band, a chair, and a variety of weighted dumbbells for this workout.
Begin with a 5-minute easy cardio warm-up.
- Perform one set of each exercise, one after the other, with brief rests in between.
- Any workout that causes pain or discomfort should be modified or avoided.
- Keep track of your progress by noting how the motions feel and the weight you’ve chosen.
- Rest at least a day before repeating the program, gradually increasing to many sets of each exercise 2 to 3 times each week.
Here are some examples of movements you can do.
Chair Squats Exercise Reps Suggested Weight
- 12 with no weight.
Side Step Squats
- 12 resistance band lunges to the right, then to the left
- 12 with no weight.
- 12 wall push-ups with no weight
Flies on the Chest
- 12 with 5 to 10 lbs
Curls of the biceps while seated
- 12 bands of resistance
Seated Band Rows
- 12 bands of resistance
Triceps Extensions While Lying
- 12 Vertical Leg Crunches weighing 5 to 10 pounds
- 12 with no weight.
Back Extenders
- 12 with no weight.
To Conclude
People typically forego weights in favor of exercise, especially women, who may be concerned about developing bulky muscles.
But that’s a worry they can ignore. Many women do not produce enough testosterone, the strength hormone, to create large muscles.
Strength training has undeniable health benefits. Muscular bodies are strong bodies, regardless of size, and that is beautiful.