How To Start Strength Training
Strength training is exercise that involves some type of resistance to challenge and build your muscles. It is key to a well rounded fitness regimen and encourages injury prevention, fat loss, and longevity. This beginner's guide will give you everything you need to start incorporating strength training in a simple and manageable fashion.
According to the Centers for Disease Control and Prevention (CDC), as of 2018, about 50% of adults in the U.S. meet the recommended level of cardio activity while only 30% engage in adequate muscle strengthening activity (which entails exercises like yoga, weight lifting, or climbing stairs twice a week).
The first step to start incorporating strength training is to clear up some of the common misconceptions that hold people back from trying it.
you don't need to join a gym or own gym equipment
you don't need to use weights or machines
it won't turn you into a hulk if you don't want it to
it doesn't burn fewer calories than cardio
you might not see results instantly
Now that you have an accurate understanding of what strength training isn't, it is far less intimidating to explore. Let's take a look at what it actually looks like and how to start.
Start with short, simple workouts
If it's your first time training for strength, start with a 15min workout twice a week. Choose non-consecutive days and allow yourself to rest and recover in between. Easing your way into strength training is crucial to prevent injuries and building lean muscle. Try breaking your workouts into muscle groups. Spend one day on upper body and one day on lower body, alternating between the two.
Choose the right amount of weight
Bodyweight is enough to get you started, but as you grow, weights or resistance bands can be helpful to continue to challenge your body. when you're ready to add weights/additional resistance, we recommend getting a range. For example: a light set of weights (or bands with low resistance), a medium set of weights or bands, and a heavy set. For any given workout, you can usually assume the weight is too light if you can complete an entire set with minimal effort. Likewise, it's probably too heavy if you can't make it through a set or you sacrifice proper form. Which bring us to the next tip...
Focus on good form
In order to get the most benefit from your workouts, proper form is essential. Pay attention to your posture (maintain an upright, shoulders-back posture unless the movement specifically requires otherwise). Regulate your breathing and remember never to hold your breath. Lastly, move slowly. This ensures that your muscles are doing the hard work rather than momentum.
Challenge but don't overwork
As mentioned above, in many cases there aren't short term results. Allow yourself to build a foundation and progress from week to week. When you teach yourself new movements, don't worry about how much weight you use. Don't push yourself to the point of failure when you're just starting out. Keep your routine maintainable. That being said, don't stay stagnant in your progress either. As your workouts begin feeling easier, step it up!
Here are some beginner workouts for each muscle group.