Strength Training for Beginners
When beginning to exercise or coming back to exercising regularly after a hiatus, many are afraid to start off with strength training. The reasons for this fear may vary, but generally involve fears of bulking up, becoming overwhelmed, or gaining weight. These fears are ungrounded, however, and starting right off with strength training may super-charge the workout and help beginners to quickly lose weight.
Strength Training Benefits
Strength training is a fast way to burn fat and build muscle. Strength training can help your body to get stronger much faster than other types of workouts. With a layer of muscle as a base, eliminating the layer of fat on top becomes easier. Having a stronger body also makes nearly every aspect of life easier, from simply getting up and moving around to performing heavy duty lifting and other tasks.
Starting to Strength Train
Before starting a strength training regimen, it may be advisable to speak to a regular doctor if there are health complications that might interfere with the body’s ability to perform certain moves. When beginning a regimen, it is best to start out somewhat slow. Doing two total-body workouts a week can help to get the body warmed up for more. Speaking of warm ups, it is important to warm up before doing strength training exercises. Effective warm ups may include cardio or practice sets of the exercises that will be performed, with lighter weights than normal.
Gearing Strength Training Toward Goals
To lose fat and build muscle, weights should be used that will allow you to do about 10 to 12 repititions before burning out. There should be a minute of rest between sets and a day between workouts. To gain muscle, heavier weights should be used that will allow only about 4 to 8 repetitions, with about 3 sets. There should be a minute or two of rest in between and two to three days in between workouts.