Firstly, if you’re reading this, it probably means you are considering a start in strength training. Amazing! Here we discuss the benefits of strength training and some considerations in starting.
If you’re nervous about being a beginner, remember that everybody starts somewhere. This is a great opportunity to learn new skills and see how great it feels to be strong and mobile.
Strength training is a form of exercise that uses resistance to place stress on the musculoskeletal system to create muscular contractions. Over time, strength training leads to an increase in overall muscular strength and capacity.
There are many physical benefits associated with regular strength training. These include:
Increased lean mass tissue
Increased bone mineral density
Increased insulin sensitivity
Below are some easy tips on getting started:
Start simple. Try not to overcomplicate things with your training program. Start by completing a whole body program of up to 5 exercises, 2-3 days per week. Over time your program can become more complex, but in the beginning, it is important to start simple. This helps to build confidence, build exercise habits and help create a strong base of whole body strength.
When starting out completely new, it is a good idea to complete exercises at 2-3 sets of 10-12 repetitions, with a weight you feel confident completing. Over time you can choose to reduce the sets and reps, with a higher weight. However starting off with more repetitions at a moderate weight allows your body to adapt to exercise and build confidence at more moderate weight, reducing the risk of injury.
Talk to an exercise professional and learn the correct technique from the get go. Often, information online can be misleading and confusing. To reduce any confusion and help build confidence in the gym, arrange a session with an exercise professional to help develop your program in line with your goals, provide the correct technique and answer any additional questions you may have. From there, you will have all the information you need to get started on your strength training journey!
Strength training is the most effective way to remain strong, mobile and independent as you age. It helps to reduce many risk factors for developing chronic health conditions, improves balance and agility. By starting your strength training today, you are on track for long term health and wellness!