Strength Training for Beginners

Weight training can be a demanding activity and if done incorrectly could cause injury or pain. But it doesn't have to be intimidating, in fact you should feel the weights calling your name, each time you enter your gym.

Weight training is a key element to maintaining a fit and healthy body, as well as improving athletic performance. Weight training builds muscle, fastens metabolism, burns fat and is the basis of a strong, firm muscular body. The other benefits include:

• Avoiding age-related muscle loss
• Increased bone density
• Reduced blood pressure
• Reduced injuries
• Improved appearance etc.

Strength training programs can be customized to your experience and fitness level, goals and personal interests, and time and equipment availability. You should simply select the program that best fits the results you wish to achieve and your fitness/experience level. However people exercising for the first time are advised to take the following tips under consideration when beginning their exercise program:

1. Warm up: Before doing your strength training exercises, you need to warm up by doing 2 to 3 minutes of skipping or jogging, or 3 to 5 minutes of riding an exercise bike. This warm-up will help to prevent injury and get the best performance possible. The goal of warming up is to increase blood flow to the muscles you are about to exercise.

2. Start slow: Start off slow and easy, and build the habit before you try to lift heavy. Do your homework, learn proper exercise technique, and familiarize yourself with the gym space and equipment. Keep the weights relatively light and the reps relatively high.

3. Choose comfortable weights: Choose the weight such that you can complete the exercises comfortably without bringing too much strain on your muscles. Use a weight that tires the muscle(s) out within 8-12 repetitions.

4. Focus on technique: To ensure you are working your muscles in the most effective way, it is important to focus on what you're doing. Do not try any advanced training methods until you master the basic exercises and training methods. Aim for smooth, flowing, continuous movement when using weights. Pick good, basic movements such as the pulls, presses. Try to select movements that use as many body parts as possible.

5. Breathe properly: Do not hold your breathe while performing an exercise. Breathe in and out slowly and steadily as you lift the weights. In general, inhale during the negative (down) part of the stroke and exhale during the positive (up) part of the stroke.

6. Use correct posture: The correct posture is imperative to any weight lifting routine. Keep your back perfectly straight; wear the right kind of shoes, and do each exercise exactly as it is supposed to be performed. You will not benefit from exercises that are done incorrectly.

7. STOP if it pains: If you feel pain, stop or modify the movement so that you don't feel pain. Rest when you need to, either between each exercise for ideally 30 seconds to 2 minutes, and/or between training sessions.

8. Cool down: Cool down at the end of the session by mini Pilates/Yoga like sessions to stretch out the muscle groups.

9. Rest: Rest is an important part of your workout. You should leave at least 48 hours after working a muscle before you work it again.

10. Progress gradually: Maintaining a slow yet steady progression keeps you mind focused on your goals, and keeps your body moving along the path to achieving them.

For Beginners the suggested exercises are:

• Chest: Pushups, pec deck machine, bench press, chest press machine, dumbbell flies.
• Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises.
• Back: Back extensions, lat pulldowns, seated row machine Bentover Rows, dumbbell pullovers.
• Biceps: Bicep curls, hammer curls, concentration curls, dumbbell curls, barbell curls.
• Shoulders: Lateral raise, front raise, overhead press, upright rows.
• Abdominals: Crunches, reverse crunches, oblique twists, pelvic tilts.
• Triceps: Triceps extensions, dips, kickbacks.

Take it one small step at a time: use perfect technique and light weights. Increase intensity only gradually. Enjoy your strength training in good health!