Strength training may sound a little scary to some, especially beginners who are wondering whether they should try it and the benefits they may gain from it. But actually, it is a simple form of exercise that involves free weights, fixed weights, and machines that can help with resistance and strength training.
For those new to it, the weight training section of the gym can be a daunting and overwhelming place. So to help you out, here is a guide on strength training for beginners and how you can get started with it.
What is Strength Training
Strength training effectively uses opposing forces to help you build muscle mass and increase the overall strength in your body. It can be used to increase muscle mass, help with other fitness goals you might have such as weight loss, and also increase your strength.
Strength training is a little daunting, but if you combine it with other workouts during your exercise schedule, you can start to notice some of the benefits from it.
You can do strength training in a variety of ways. Such as using free weights like dumbbells, or trying the fixed weights like the bars. However, free weights and some of the resistance strength training machines that you find in the gym are often a good place to start for a beginner.
You can also use body weight as a way to strength train if you have no other equipment available.
Does Strength Training “Bulk” You Up
Strength training won’t ordinarily bulk you up. Of course, over time, with specific strength training exercises, you may find that you start to build upon your muscle mass. But overall the goal of strength training is to improve your muscle mass by creating leaner muscle and enabling your muscle to adapt differently, based on the exercises and resistance training you are doing.
You can use strength training to “ bulk” you up if that is your goal, but remember that this can take time, dedication, and a lot of effort. Strength training generally is a great tool to improve the way your body looks, how it feels, and the inner strength you have within.
What are the Benefits of Strength Training
Many different benefits will entice a beginner to give strength training a try. These include:
- Lowering cholesterol
- Increases muscle mass
- Decreases your stress levels
- Can improve body composition. This means the ratio of body fat to muscle that you have.
- Improves the quality of sleep you have
- Decreases your risk of injury
- Improves posture
- Increases bone density
How to Get Started with Strength Training
The best advice is just to start. When it comes to strength training you will work in sets, and within those sets, you will perform a number of reps.
For example, to begin with, you might work on a specific position and movement with dumbbells. You might start with one arm and perform 3 sets of 8 reps, and then repeat on the other arm, for example. Keep things equal when exercising specific parts of your body.
When it comes to the amount of weight, find a weight where you feel resistance, but can still lift and move freely. You can build on this as you get stronger. Remember, your FORM and SAFETY are always more important than the number on your weight!
The best thing about strength training is you can even do it at home. You could invest in a kettlebell or dumbbells and start in the garden. Or use household objects like cans and bottles to begin your strength training journey.
If you’re considering starting strength training, we highly recommend it! It’s a great way to keep those muscles engaged and burning calories over a longer period of time.