Strength training is a type of physical exercise that is designed to improve muscle strength and endurance. It has become widely popular in recent years, and people are starting to FINALLY understand how beneficial it is for health and wellbeing. I am passionate about helping people feel more confident picking up weights, so I have written down some easy methods for better results.
Here is your guide to starting:
- 1.Determine your goals: Are you looking to build muscle, increase your power, or improve your overall fitness? Once you have done this, get a plan you can follow and stick with the SMART principles (Specific, measurable, achievable, realistic and time bound)
- 2.Choose the right exercises and frequency: Select exercises that target the muscles you want to work on, such as squats for legs, bench press for chest, and bicep curls for arms. I always recommend full body workouts to start. This means you only have to go 2/3 times per week and helps you avoid burn out.
- 3.Start with proper form: Make sure to use proper form for each exercise to avoid injury and maximize the benefits. Get a coach or film workouts for the best results.
- 4.Gradually increase weight and sets: Start with lighter weights and fewer sets and gradually increase as you get stronger. Progressive overload is what I stick with during programmes. This involves gradually building up the weight and effort levels as you get stronger.
- 5.Consider a gym buddy or coach to start: If you are feeling nervous, why not start with someone at the same level or slightly ahead. This helps you feel less anxious and can improve motivation. Also getting a coach during the early stages can be a gamechanger. Think of driving lessons, you wouldn’t get in the car alone without some help first. I see lifting weights in the same way, you need help during the early stages.
- 6.Rest and recover: Give your muscles time to rest and recover between workouts. This will help prevent injury and ensure progress. It also helps you avoid burnout. This doesn’t mean you have to be inactive; you can still get steps in or work on nutrition.
- 7.Stay consistent: Stick to a regular routine and try to strength train at least 2-3 times a week for best results. Consistency is where results are made. Avoid quick fixes, they NEVER work in the long run and leave you feeling frustrated.
It’s also important to consult with a doctor or a fitness professional before starting any new exercise program. I hope this helps you get started on your own journey, if you want to learn more, check out the podcast I filmed “All Things Lifting”. This can be found on Spotify under Matthew Unmuted, and I will attach it to the blog for you all to check out.
Thanks for reading,
Matthew.