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How to start strength training

Before you start your strength training, you need to know a few things.

Why choose strength training?

Strength training will help you to develop your strength and power. It will also help in development of big muscles. Strength training will make your bones stronger. Besides that it will improve balance and coordination. When you have more muscle in your body, you’ll be able to burn more calories even when you rest and that will help you to prevent fat storage in your body. These benefits will help you to age better and you will have a better overall health now and in future.

Free weights

Free weights means these weights are not attached to a machine. You can do strength training at home and start small with if you dumbbells. As you progress, you can keep adding more weight. You can also start your strength training program with a barbell and few weight plates. However, before you start using them it is very important to learn how to use them properly. Proper form is very important to ensure that you’re not in your while performing the exercises.

Weight machines

While using the weight machines, you’ll be able to work on one muscle group at a time. These missions are safer than free weights and they will help you to learn proper form. However, they may not be able to provide as natural a motion as free weights. They are costly and they may not be able to give you as much benefit as free weights can give you.

Find a trainer

If you are new to strength training, it is always necessary to find a trainer and learn the proper form before you start exercising with the free weights or machines. You can get a personal trainer or you can get help from a strength training program, which will help you to learn everything with the help of videos and illustrations. The trainer will be able to help you to learn everything that you need to learn and also to improve your form and exercises with suggestions.

Training frequency

When you have just started strength training, you should go slow. Your muscles need to rest to grow. A good rule of thumb is to work each muscle group twice a week. You can go for a full body workout two or three times a week and alternate your upper and lower body every day. You should remember that your muscles need one day’s rest before the next workout and so rest should be properly introduced in between workouts.

Choosing the starting weight

It is also important to choose the starting weight very carefully. At the beginning you should take it slow. Give some time to your body to get used to it. You can simply start with just a bare barbell or dumbbell bar and learn the right motions, techniques and proper forms. Once you learn everything the way it should be, you can gradually keep adding more weight. You should choose a weight that allows you to make 8 to 15 repetitions.

Keep adding weights

Once you start progressing in your strength training, you can keep adding more weights. But that should be done only after you learn the technique and use it while exercising. If your technique is perfect, and you are doing more than 15 repetitions with a weight, you can add some more weight.

References

1. Complete Strength Training
2. Resistance training – health benefits
3. Increasing Lean Mass and Strength