by Nadia Sinclair

Strength Training: More Than Just Muscle Tone

If you’re contemplating to infuse resistance training into your exercise regimen, it’s high time you do. Whether it’s bodyweight, machines or free weights, strength training carries plentiful advantages for novices, far beyond its power to carve and firm up the figure.

A bouquet of studies underlines its effectiveness in alleviating anxiety and depression symptoms, enhancing sleep quality, promoting bone health, safeguarding against diseases like heart ailments and diabetes, and lifting self-confidence. There are even intriguing indications from the European Society of Cardiology that people who have greater muscle power (an amalgamation of speed and weightlifting) could have a greater lifespan. But a common question that arises is, how frequently should one engage their muscles and what should beginners know to ignite their strength training journey?

Setting the Rhythm: Frequency of Strength Training

At present, the UK’s NHS suggests strength training sessions involving all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least twice a week, along with 150 minutes of aerobic exercise. Yet, while women are increasingly embracing strength training, data reveals that many are still not fulfilling weekly activity guidelines.

With an array of exercises and ample equipment to pick from, and exceptional form being paramount, it can be quite a challenge for beginners to break into strength training. A wise first step would be to register for a gym orientation – most high-quality gyms give members the opportunity to understand how to safely use fundamental equipment under the guidance of a professional fitness instructor.

Starting Out: A Basic Strength Training Guide for Newcomers

Not affiliated with a gym? Being updated with the basics goes a long way. The following guide, curated by a personal trainer with a BSc in Sport & Health Science and a leading fitness center’s business development manager, unveils essential insights for beginners kickstarting their strength training journey.

6 Steps to Initiate Your Strength Training Practice

1. Master the fundamentals: If you are unsure of where to begin, get a personal trainer on board for your first few sessions or select a reputable at-home workout platform. Have a watchful eye on your moves in the mirror when exercising solo. When exercising with a coach, heed their guidance as they will demonstrate and elucidate crucial aspects making the exercises safe and successful.
2. Begin with a warm-up: A successful warm-up ameliorates your body’s capability to exercise optimally as it enhances blood flow, mobility, and muscle activation. Spend about 3-5 minutes engaging in aerobic activity to raise your heart rate, improve blood flow, and increase body temperature. Always include a warm-up, cool down, and stretch into your routine to minimize injury risks.
3. Start with bodyweight: For beginners, initiating with bodyweight training is a top advice. Many bodyweight exercises are compound moves involving multiple muscle groups simultaneously, enabling strength build-up while lessening injury danger.
4. Consider weights or machines?: Your choice between a gym and home workouts will likely steer your type of weight training. What you aspire to gain from strength training will also considerably decide your required equipment.
5. Revise your form: Focus on your posture during the workout. For most exercises, stand with your feet about hip-to-shoulder width apart and maintain a slight bend in your knees.
6. Understand reps, sets, and weights: Familiarize yourself with repetitions and sets when starting out. If using weights, start light and gradually step up the weight so each set is challenging, but manageable.

Finally, consistently exercise at least two to three times per week and balance out with cardio workouts. Grow and polish your strength with each training session and slowly feel your body transform!

strength training, fitness for beginners, resistance training, exercise regimen, workout guide, health benefits of strength training, gym workouts, strength training for women, home workouts