Have you been wanting to start strength training but don’t really know where to start? Well you have come to the right blog spot!
So you are just starting out.
I want you to know that its perfectly okay to keep it simple and use your body weight as resistance.
Body weight exercises like lunges, squats, push ups and planks are great exercises for anyone who’s just starting out and for those who have been working out for a while. These exercises are great for building muscle and toning.
Prepare your body with a warm up before you start lifting weights or doing any resistance activities. This will help get your heart, muscles, and mind ready as well as reduce your risk of muscle or soft tissue injury.
Start off slowly and don’t go to hard. Try starting off by doing 3 resistance or weight training sessions per week. So Monday – Body weight exercises, Tuesday – Rest Day, Wednesday – Weight training or resistance, Thursday – Rest Day, Friday – Body weight exercises, Saturday – Rest Day. Don’t worry about how many sessions other people are doing per week. This is your journey, do it YOUR way. You’ll know when you are ready to include more sessions. I think aiming for 3 strength and resistance training sessions per week is a great way to start. Also, don’t worry about how many reps you can do. Strength training takes time. Do as many as you can and then slowly increase it each week.
Once you find that your body weight isn’t giving you enough resistance you’ll need to start using weights. Choose a weight that’s not too heavy but will still challenge you at the same time. Choosing a weight that is too heavy will make it hard to do the exercises correctly and can cause serious injury. Once again, go slowly.
After a good strength and resistance workout, Its important to rehydrate with lots of water and a good post workout meal is in order to help your muscle recover and replenish the energy stores that your body has just used during your strength workout.
Cool down, Cool bean. Okay I know how i get after a good strength training workout. I just want to go home and eat immediately! But its so important to cool your body down to lower your heart rate, body temperature and breathing rate. Lower intensity exercises for 5-10mintues followed by some stretching of the muscles you used in your workout will reduce muscle soreness and stiffness.
Strength training is a long process. Take your time and you will see amazing results. Always be careful with the weight you use and always remember to cool down. It won’t take long before you achieve amazing results!