When it comes to getting strong, there are a few things you need to know. Strength training is not just for bodybuilders or people who want to look like bodybuilders. In fact, strength training can benefit anyone, regardless of age, sex, or fitness level.
If you’re new to strength training, don’t worry. It’s easy to get started. Just follow these 18 simple steps by Alex Gierbolini:
1. Decide why you want to start strength training:
There are many reasons to start strength training, including improving your health, increasing your muscle mass and strength, and improving your overall appearance.
2. Set realistic goals:
When you’re just starting out, it’s important to set realistic goals. Don’t try to lift too much weight or do too many repetitions in your first few sessions. You may also want to consider working with a personal trainer to help you create a safe and effective workout program.
3. Choose the right equipment:
In order to strength train properly, you’ll need some basic equipment. This includes resistance bands, dumbbells, or a weightlifting bar with adjustable weights.
4. Warm up properly:
Alex Gierbolini suggest always warm up before you start your strength-training session. This will help prepare your muscles and decrease your risk of injury. A good warm-up could include walking, jogging, or cycling for five to 10 minutes followed by some light stretching.
5. Use proper form:
When you’re strength training, it’s important to use proper form to avoid injuries. Make sure you move slowly and steadily through the entire range of motion. Avoid letting your ego get the best of you – if you can’t lift a weight, that’s OK!
6. Start with lighter weights:
As mentioned before, when you’re starting out, it’s important to use lighter weights. You can always increase the weight as you get stronger.
7. Increase the weight gradually:
As you get stronger, you’ll gradually be able to lift more weight. Make sure you increase the weight gradually so that you don’t injure yourself.
8. Train all major muscle groups:
To get the most out of your strength-training program, it’s important to train all of the major muscle groups. This includes the chest, back, arms, shoulders, abs, and legs.
9. Vary your exercises:
In order to avoid boredom and make sure you’re working all of your muscles, it’s important to vary your exercises. This could include using different machines at the gym or doing different exercises with free weights.
10. Rest adequately:
Your muscles need time to recover after a strength-training session. Make sure you give yourself at least one day of rest between workouts.
11. Drink plenty of water:
Dehydration can lead to fatigue and muscle cramps, so make sure you drink plenty of water before, during, and after your strength-training sessions.
12. Eat a healthy diet:
A healthy diet is essential for getting strong. Make sure you include plenty of protein and carbohydrates in your diet to help fuel your muscles.
13. Maintain a positive attitude:
Strength training can be challenging, but it’s important to maintain a positive attitude. Remember – Rome wasn’t built in a day! Persevere and you’ll see results soon enough.
14. Avoid overtraining:
If you’re not used to strength training, it’s easy to over train. This can lead to fatigue, muscle soreness, and even injury. Take it easy in the beginning and gradually increase the intensity of your workouts.
15. Stretch after each session:
Stretching is an important part of any workout program and should be done after each strength-training session. This will help improve your flexibility and reduce the risk of injuries.
16. Get enough sleep:
Your muscles need time to recover and grow, so make sure you get at least eight hours of sleep per night.
17. Use a foam roller:
A foam roller is a great tool for self-massage. Use it after your strength-training session to help reduce muscle soreness.
18. Have fun:
Strength training can be a lot of fun, especially when you start seeing results. Make sure you find exercises that you enjoy and stick with it!
Conclusion:
When beginning a strength-training program, it is important to set realistic goals and use proper form to avoid injuries. Start with lighter weights and increase the weight gradually as you get stronger. Train all major muscle groups to get the most out of your program and vary your exercises to avoid boredom. Drink plenty of water before, during, and after your workout and eat a healthy diet to fuel your muscles. Finally, remember to have fun and persist when starting out.
