Strength training exercises are very important if you aim at staying healthy and fit, especially considering that the strength of your muscles reduces with age. Essentially, when you get 70, your tone and muscle strength will be 25% less than what you have when you are in the mid-30s. By the time you are 90, your muscles get 50% weaker. However, the whole picture will be more promising once you go into strength training. You will not only have a stronger body, you will improve youth level and look ten years younger.
Assuming that you embark on the course of a healthy lifestyle, we suggest you try strength training. Regardless of what goals you determine, it will help you lose weight, gain muscle, and actually relief you from daily stress and anxiety. Now before you begin lifting the heavy dumbbells like crazy for super results, we recommend you to go through the following three steps to make sure you got it all set and ready in a proper manner.
Step 1. Decide between the types of training
You can choose a strength training using the available equipment, or in the case, you train in the gym (this way is preferred), select what you are more comfortable with.
One of the options is bodyweight. It works for the gym and home training, as long as you have enough space. You won’t need too much equipment to do exercises (sometimes equipment is not needed at all).
For weight loss and enhancement, take dumbbells. Every gym provides a set of dumbbells which you can adjust. The good thing about them is that you can successively increase the weight by adding small amounts. If to compare with a barbell that commonly weighs 45 Ib, which might be hard at the start, dumbbells offer a less intense beginning, and you can drop them just there as soon as you complete the rep. However, dumbbells will challenge your stabilization during exercises.
If dumbbells are not your thing, you can also opt for barbells. While training with barbells, you will see a clear and quick progress that will let you gain weight every week. More to it, a barbell is absolutely stable because you use two hands. Plus, it is easy to add weight and go heavy – specifically for the moves like deadlift or squat.
The type of strength training can be any, as long as you workout properly. You can switch the approach and use these options in combination for the best result.
Step 2. Choose your training plan
Never begin without a strategy. Whether you enter a gym or get into exercises at home, first you should devote time to figure out a plan for training.
Look for a program yourself or work it out with a coach at the gym. The suggested program for beginners comprises of a complete routine that you should follow three times per week. Bear in mind, the choice of a plan also depends on your goals since even the number of repetitions influences the outcome.
Review this quick example:
- to build strength and dense muscle, do reps in the range from 1 to 5.
- to build equal muscular endurance and strength, do reps in the range from 6 to 12.
- to build size along with muscular endurance, do reps in the range from 12 and above.
You may find training plans for beginners that suggest doing 5 sets of 5 repetitions in order to optimize your progress. Such circuit considers the completion of an order of exercise sets and their further repetition.
Here’s another example:
- walking lunges – 20 times
- push-ups – 10 times
- body weight squats – 20 times
- dumbbell rows – 10 times
- plank during 15 seconds
- jumping Jacks – 30 times
- 3 rounds of repetition
If either of options is hard for you at first, you can go with a more traditional approach, where you have some rest time in between a set of any exercise.
For the squats, it looks like this:
- 10 squats
- take a rest
- 10 squats
- take a rest
- 10 squats
- take a rest
- proceed to the next exercise
It’s your sole decision of what training program to use. If you opt for general fat loss and not for strength, the last option is exactly for this purpose.
Remember that along with gym sessions, you have to keep a diet that would make your progress more visible. Increase the difficulty of exercises gradually, and after two months, you are sure to see improvements.
Step 3. Learn the basic moves
Apparently, if you simply hop for exercises without prior learning, it won’t bring success. Let’s suppose the moves you repeat are done at the wrong angle, position, etc. that would not give you the desirable effect. Moreover, in a couple of months, you’ll end up with frustration that all your efforts are useless. And that’s now what you want, right?
Consequently, develop your exercise habits and learn the basic movements to ensure that the strength training program you stick to works to your benefits. Again, if you don’t feel like you’re getting it the right way, consult a coach at your local gym club and then take your time to practice the newly explained move. Once you understand it, you will begin to improve.