Starting a strength training routine can be daunting for beginners, especially if you’re new to fitness or working out. The gym can be an intimidating place, and it’s easy to stick to what you know, like spending time on the treadmill or elliptical in the cardio section. However, experts agree that strength training is just as important, if not more so, than cardio. If you’re looking to dip your toes into the world of strength training, here are some top tips to help you get started.
1. Plan ahead: Before heading to the gym or ordering your first set of free weights, it’s helpful to have a plan in place. Certified strength and conditioning specialist Rachel MacPherson recommends starting with three to four days a week of full-body or upper/lower split routines, hitting each muscle group twice per week. Push yourself within five reps of failure and aim to progress by adding reps or weight each week. Gina Newton, a certified personal trainer and trauma-informed life coach, suggests assigning different body areas to different days for a more structured approach.
2. A little is better than nothing: Lack of time is a common excuse for skipping workouts, but you don’t need to dedicate hours to see results. Newton recommends picking one move per body part and staying consistent with what you can do, even if you have limited time.
3. Keep it simple: While there are countless fitness guides and programs available, it’s best to keep things simple when starting out. Stick to the same exercises for about four weeks before switching them out for new ones, and track your progress by recording your weights, sets, and reps.
4. Prioritize core work: Core strength is essential for overall stability and functionality. Newton suggests starting with core work, as it helps with daily movements and can build total body strength. Focus on slow and intentional movements to engage the inner abdominals.
5. Book a personal training session: Consulting a professional can be beneficial for beginners starting their strength training journey. Personal training sessions can provide valuable tips, guidance on planning and progressing workouts, tracking progress, and overcoming plateaus.
6. Learn and prioritize proper form: Mastering proper form is crucial when starting strength training to prevent injury and maximize results. Take the time to learn and perfect your form before focusing on increasing weight or intensity.
7. Take time to recover: Rest and recovery are essential for muscle growth and injury prevention. Allow your muscles time to recover between workouts, typically waiting 48 hours before working the same muscle group again.
8. Be patient: Results take time, so it’s important to be patient with yourself and your progress. Building muscle and seeing changes in your body won’t happen overnight, but with consistency and dedication, you’ll start to see the fruits of your labor over time.
In conclusion, starting a strength training routine as a beginner doesn’t have to be overwhelming. By following these expert tips and taking a gradual and structured approach, you can ease into strength training and set yourself up for success on your fitness journey. Remember to listen to your body, stay consistent, and celebrate your progress along the way.
