Strength Training Made Easier For Beginners

Strength training involves the use of resistance to muscular construction for anaerobic endurance, strength and for the size of a person’s skeletal muscles. It offers several significant functional improvements and benefits for a person’s overall health and well-being.

Some of the noted benefits are:

• Improved joint function;

• Increased muscle, bone, ligament and tendon strength or toughness;

• Temporary increase in metabolism;

• Increased bone density;

• Elevated HDL or good cholesterol;

• Increased bone density; and

• Improved cardiac function.

Strength training is actually different from weightlifting, body building and power lifting. This is because these are a form of sports and not a form of exercise.

Nonetheless, training for these sports activities are naturally interconnected. This is the same with rugby, football, basketball and hockey.

Prior to lifting weights and other strength training exercises, you need to consult your doctor for medical conditions, illnesses or injuries which may affect your health and safety.

You also need to ensure that the program you have planned can work with all the muscle groups. Start with warm up exercises like 5 to 10 minutes of light cardio or with the use of light medium weights.

Each muscle group can comprise of 1 to 2 exercises and for each exercise, do 1 to 2 sets of 8 to 16 repetitions. If you are a beginner, you can actually start with 15 to 16 reps – working your way up once you become comfortable with the moves already.

You may also add 1 repetition of a few pounds of weight per exercise but ensure that your reps don’t go beyond 16 reps. When you reach 16 reps, you can start increasing your weight and dropping the reps down to 10 or 12 reps.

Keep in mind that in strength or resistance training, you are challenging yourself and not attempting to kill yourself. As a beginner, you need to focus on how you can do each exercise properly.

Once you become familiar with them, you can then start worrying about the weight you should be lifting. After 6 weeks, you can already change your routine to something that is more difficult.

If strength training still seems complicated for you, you can make things easier by hiring a personal trainer. Aside from the gym, there are a lot of personal trainers you can find on the net.

He or she should be able to help you set up a program that is catered to your needs. To avoid imbalances that can result to injury, work on all your muscle groups every week.

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