There’s more to an exercise program than just cardio. Cardio is an important part of fitness. But, there are also plenty of benefits to adding strength training to your fitness program. The biggest problem for most people considering adding strength training to their workout program, is that it can seem a bit intimidating. Here’s some strength training tips for those beginning a strength training program.
Before we touch on a number of training tips, the biggest question many people have, is why should they add strength training to their workouts? Especially since there are so many misconceptions surrounding strength training – the greatest of which is that if you lift weights, you’ll just get big muscles. For many people that are looking to trim down (especially women) – that seems counterproductive. In fact, the type of strength training you do, can be what defines whether you gain lean muscle mass, or big muscles. It’s possible to add lean muscle, and since muscle takes up less room than fat, you’ll still become trim. Plus, adding muscle increases your metabolism, which helps burn fat!
And, lean muscle is better at burning calories when the body is at rest, which is important whether you’re trying to lose weight or maintain it. It also helps strengthens joints and bones, avoid injury, improve your muscular endurance, and will help you give it your all during your other workouts, whether that means setting a new PR if you’re a runner or pushing (and pulling) a little harder with your legs during your favorite indoor cycling class.
Strength Training Tip #1: Start Slow – And Build Up. – Don’t overdo your strength training when you start. Begin with strength training two days per week, for two to three weeks, then add a third day. And, start with 20 minute sessions, and build up as your muscles strengthen. This can help you avoid injury, as well as extensive muscle soreness.
Strength Training Tip #2: Stretch Before You Start. – Warming up your muscles, prior to a workout sessions, helps to loosen up tight muscles, while increasing your range of motion. You’ll be able to work harder, while avoiding injury.
Strength Training Tip #3: Shoot for 15 Reps / 3 Sets Per Exercise. – You can always mix things up later, but this is a good place to start. You’re trying to push your muscles beyond what they can normally do. This structure can help you do that – as your goal is for that muscle group to be exhausted by the time you do that last rep on your last set. When you can do that last rep easily, then add a little more weight next time.
Strength Training Tip #4: How Much Weight Should You Start With? – Having good form starting out is more important that the amount of weight you begin with. So, with the lowest weight possible, do one set with proper form. Then add weight until you feel your form is about to suffer. That’s a good starting point.
Strength Training Tip #5: Refuel and Rest After Your Workout. – After a workout, your muscles need three things for recovery. Fuel, Water, and Rest. For fuel, you need carbohydrates to rebuild glycogen stores in your muscles, which is your body’s main energy source. You need protein for your muscles to rebuild and grow. You want a total of about 150-200 calories. You also need water to rehydrate, and a day of rest for those muscles you just punished with your workout. Keep in mind that muscles don’t grow during your workout. Your workout stresses your muscles – they then grow during your rest day, while they rebuild.
Fitness 4 Home Superstore is proud to offer the best strength equipment available for your home gym workouts. Stop into any of our three Phoenix area locations to check out our full selection of strength equipment.
