Beginners to strength training have some of the most number of false notions regarding exercising properly. Whether you have a gym membership at a place like David Lloyd or are simply at a point of making a decision to strength train or not, it’s important you learn the basics of strength training. Failure to do so can leave you injured or not getting the results you want.
When to Begin
When is the right time to begin strength training? A lot of beginners, or people who haven’t worked out in a while, typically decide to start with cardio exercises and then only proceed to strength training after they have lost weight. These people are often scared of becoming too huge, or they figure that lifting weights will lead to weight gain. Others assume that exercising with cardio and strength training exercises within one week is too much work.
Benefits of Strength Training
While it is fine for beginners to begin with a cardio-based exercise routines and then add strength training exercises later on, it is imperative for you to know that strength training is vital if weight loss is your goal. Strength training helps people burn more fat and it’s not just cardio exercises that can accomplish weight loss goals. Lifting weights at the gym offers plenty of benefits, making your body healthy and strong.
How Often to Lift Weights
When you’re beginning a strength training program, start with a program that will work out all your muscle groups within one to three non-consecutive days each week. Skip a day when you’re strength training so you allow the muscle to rest and grow. It is during your rest day that the muscles become stronger. It’s advisable for beginners to lift weights twice weekly using a simple workout that works on the whole body.
Select one to two types of exercises for each of the muscle group you’re targeting. With each exercise you choose, do one to two sets of eight to 16 repetitions. When you’re a beginner, it’s advisable to start with approximately 12 repetitions until your body has adjusted to the strength training moves and has built up strength. Afterwards, you can proceed to add more weights, or you may want to reduce the weight and add more repetitions.
Make warming up a priority, one that should be considered a necessity. You can injure yourself if you skip this step. Warm up by doing about five to ten minutes of cardio exercises. You can also warm up by using light to medium weights as well.
Building up Strength
After each week, you can choose to add one repetition per exercise routine, or add a few kilograms of weight. It’s ideal to keep the repetitions to 16 counts or less. When you have reached 16 reps for a particular exercise and you feel your body is strong enough for a bigger challenge, add to the weight while lowering the number of reps, maybe down to 10 or a dozen. Accomplishing over 20 reps won’t usually add more strength or muscle to your body.
Strength training will give your body more definition, making you look as fit as possible. The added muscles will allow you to burn more fat, even when at rest. Sign up at a gym like David Lloyd and discover the best body you’ve ever had.