Strength training offers a number of significant benefits. It helps your bones and muscles stay strong. It prevents disease and helps you develop better body mechanics. Muscles look sexy too. However, the most important reason to add strength training to your fitness routine may be because it helps you lose more weight.
Strength Training Circuit-2 (Photo credit: Phil Manker) |
The first question to answer is do you want to go to the gym or work out at home? If you’re using weights, it is recommended that you first make sure you’re lifting them properly. Improper form can cause serious damage and injury. But you don’t have to use weights to strength train. You can use the weight of your body and objects around the house as well.
Split Routine
The next step is to create a strength training plan. Ideally, you’re adding it to an existing routine. That means you’ll want to break up your strength training into smaller segments. For example one day you can work on your upper body. The next day you can focus on your lower body. You might spend another day targeting your core muscles.
Finding Exercises
Most people already know the basics. You’re familiar with a push up and a sit up. These are strength training exercises that you can begin with at home. However, you’ll probably advance beyond these basics pretty quickly. There are many videos, DVDs, and books you can use to help you create your exercise training plan.
Circuit strength training (Photo credit: Kizzlexy) |
Start Small
It’s okay to start small, especially when you’re adding a new fitness program or routine. Consider ending your workout with five minutes of strength training. Experts recommend strength training after your muscles are warmed up. You may want to walk for a few minutes before you train.
Additionally, you’ll probably start with your body weight or with light weights. Experts recommend being able to do eight to ten repetitions and three sets. If you can’t complete the sets then you may be using too much weight. As your strength increases so too will your confidence. You’ll begin to see your body change, and you'll also begin enjoying your newfound sense of strength and fitness - it's a great thing!
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