Strength Training Tips for Beginners 2016-11-14T18:30:56+00:00

Strength Training Tips for Beginners

By Shain Rossi, Certified Personal Trainer

Even if you’re a cardio junkie, strength training should be part of your exercise program. Strength training is just as important to your workout as hitting up the treadmill. Consider some of the following benefits of weight training:

strength training tips beginners - palos verdes fitness trainingIncreased bone density

Bone density gradually declines as we age. Strength training helps you maintain bone density and prevents osteoporosis later in life.

Builds muscle

Most people have a natural decline in muscle mass as they age. Strength training builds muscle regardless of your age.

Aids in weight loss

Lifting weights increases metabolism by creating more muscle mass. The more muscle mass you have, the more calories you burn even at rest, which can help with weight loss.

Decreases risk of injury

Weight training increases strength in your muscles, tendons and ligaments. Stronger muscles and ligaments are more likely to withstand the force of everyday activities without injury.

Increased confidence

When you look better, you often feel better. Although strength training tones your body, that’s not all. In addition to buff biceps, weight training makes you stronger, which enhances confidence.

Getting started with strength training

You probably understand why strength training should be an essential component of a fitness program. But how should you get started? If you have never lifted weights, hiring a personal trainer is a good place to start. A trainer can teach you proper form and develop a program to work all your major muscle groups.

It’s important to warm-up before lifting weights. Do a little light cardio to loosen your muscles. It’s best to start slowly and gradually add weight or repetitions. For example, start with one set of exercises and gradually increase to two or three sets.

Also, make sure you’re lifting the right amount of weight. How do you know what weight is right for you? The weight you select should be challenging enough that the last few reps should be a struggle. If you can sail through 15 reps, you are probably going too light.

Keep in mind, you have different options when it comes to strength training including free weights, exercise bands, and bodyweight exercises. Consider changing things up periodically to prevent boredom and keep challenging yourself.

Injury prevention

The last thing you want to happen when you start strength training is to get injured. But there are certain steps you can take to decrease your chances of getting hurt.

Start slow

Not only should you gradually increase resistance, but perform each exercise slowly at first. Going too fast can lead to injury.

Learn correct form

Learning the correct form is essential to preventing injury. If you’re unsure how to perform a certain exercise, get help from a trainer.

Rest

Allow a couple of days of rest between strength training. Don’t work the same muscle groups two days in a row. Your muscles need time to recover.

Looking for ways to make your workouts more effective and rewarding? The fitness training experts at Elite Triangle Fitness are here to help you with a personalized program designed to help you reach your health and fitness goals. Call us for a free consultation today!

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