How To Get Started With Strength Training
If you have never done any strength training before, the thought of getting started can be intimidating. Maybe you just don’t know how to begin, or the idea of getting your head around the gym equipment is off putting and you fear the judgement of fitter and stronger gym goers.
Here’s a look at the basics of strength training for beginners. If you are worried about using the right techniques and would like more tailored advice, or just struggle to find the time to make it down the gym, you may like to consider working with an online fitness coach.
Why should you strength train?
First up, let’s take a quick look at the benefits of strength training. There is a misconception that it is just for young men who want to bulk up, but the reasons for strength training go far beyond appearance. In fact, you will only bulk up if you combine the exercise with an eating plan designed to facilitate weight/mass gain, so don’t worry that you will suddenly transform into the Incredible Hulk.
Strength training does increase your muscle mass, but this will make you look lean and toned. It also improves your bone density, which mitigates the risk of breaks, fractures and osteoporosis. It boosts your metabolism, meaning that your body burns more calories and it’s easier to manage weight. Finally, it’s also a great stress buster!
Key exercises for beginners
Squats
Squats can be done with no equipment, or you can hold dumbbells for extra resistance. Stand with your feet shoulder width apart with your toes pointed slightly outwards, and hinge at the hips, pushing your bottom out as if you were sitting down in an imaginary chair. Keep your back straight and don’t allow your knees to collapse inwards.
Squat as low as you feel able to, and hold the position for a second before returning upright in a controlled movement, driving from your heels rather than bouncing back with the help of momentum.
Push-ups
Start in a high plank position with your hands shoulder width apart. Bend your elbows and lower your whole body towards the ground in a controlled movement, keeping your back and legs straight. Without letting your back or legs sag, push yourself back up until your arms are straight.
Plank
Start on your hands and knees with your elbows stacked underneath your shoulders. Engage your abdominal muscles and step your feet backwards transferring off your knees, so that your body is in a neutral position from head to feet. Hold for ten seconds.
General tips
If you feel pain during the movement, stop as you may be using the wrong techniques. Some initial soreness after your first few workouts is normal as your body adapts.
With consistent workouts, you will become more confident and can progress to lifting weights and more complex moves.