How to Start Strength Training

The weight room at the gym can be a daunting place. The equipment seems like it could crush you if misused. People grunt as they lift heavy weights. And why don't these machines come with instruction manuals?

Starting strength training as a beginner can be challenging, but it's worth the effort. Modern exercise science shows that strength training offers numerous benefits, such as stronger bones, reduced inflammation, lower risk of cancer and cardiovascular disease, better sleep, improved mental health, and enhanced cognitive function.

 And, of course, stronger muscles. "We start to lose muscle tissue as early as our 30s if we don't work to maintain it," says exercise physiologist Alyssa Olenick. That's why current federal guidelines recommend that adults engage in strengthening activities for all major muscle groups two days a week, in addition to doing cardio.

Fortunately, getting started is simpler than you might think. "You definitely do not need a personal trainer to start strength training," says Kristie Larson, a New York-based personal trainer who specializes in working with beginners.

 Many of the basic moves you probably learned in grade-school gym class can form the foundation of an effective routine.

The Best Exercises to Start With

So, what exactly qualifies as strength training? According to Olenick, it’s any exercise that puts your tissues under load with the aim of increasing strength or muscle mass over time.

This can include bodyweight exercises like planks, or using resistance bands, dumbbells, kettlebells, barbells, or resistance machines.

A good place to begin is with exercises that mimic everyday activities. “Exercises like squatting to a bench, which resembles sitting in a chair, or lunges, which imitate getting up from the ground using one leg,” Larson explains. “It’s easy to see how these exercises can benefit your daily life.”

To target all major muscle groups, aim to incorporate each of the four foundational movement patterns: pushing (like push-ups or bench presses), pulling (like rows or bicep curls), squatting (like lunges, leg presses, or squats), and hinging (like deadlifts, where you lift a weight from the floor to hip level).

 “Ensure that you include one of these movements each day so you get a bit of everything,” Olenick advises.

Additionally, include some core-targeted exercises. Larson recommends moves like planks, bear holds (planks with bent knees hovering just off the ground), weighted marches (marching in place while holding weights), and heavy carries (walking while holding a heavy weight).

If barbells feel too intimidating, you can start with dumbbells, resistance bands, or just your body weight.

 “Get comfortable with being in the gym and practicing these new movement patterns,” Olenick suggests.

If you’re unsure how to create a balanced program, you can find structured beginner workout plans online. (Larson, for example, offers free simple guides to help you start.) Just be cautious of plans that make unrealistic promises.

 “The program should be scalable and adaptable—something you can personalize to your needs,” Larson says. Each exercise should have a suggested range of reps (the number of repetitions to do before resting), sets (how many rounds of those reps), and information on how long to rest between sets.

Don’t be surprised if you start feeling stronger quite quickly. “During the first six to eight weeks of resistance training, you’ll experience a lot of neuromuscular adaptations,” Olenick notes.

“Your nervous system becomes more efficient at recruiting and contracting your muscle fibers. These are often referred to as ‘newbie gains.’”

Choose the Right Weight

Newcomers often struggle with selecting the appropriate weights from the rack. According to Larson, "As a beginner, you should aim to perform 10 to 15 repetitions without taking a break.

If you reach the end of your 10 reps and feel like you could do 10 more, the weight is too light.

 Conversely, if you are struggling to complete the last one or two reps and you're a true beginner, the weight is too heavy." While you might come across videos on social media that promote "training to failure"—lifting weights until you reach your absolute limit—Larson advises that this is an advanced technique that beginners should not worry about.

Olenick recommends choosing weights based on your rate of perceived exertion.

 On a scale from one to 10, where one feels extremely easy and 10 feels like the heaviest you can lift, she suggests aiming for about a six or seven. As you gain strength and become more comfortable with the exercises, you can gradually start using heavier weights.

Strength Training to Do

While federal guidelines recommend strength training twice a week, they don’t specify the duration of each session.

 According to Larson, it's beneficial to spend 30 to 60 minutes per session on strength workouts. She suggests aiming for two to three sets of 10 to 20 repetitions for each exercise. "For weighted, externally-loaded exercises, I would recommend 10 to 15 reps, and for bodyweight exercises, 15 to 20 reps," she advises.

Additionally, ensure you rest sufficiently between sets to allow your muscles to recover, enabling you to maintain a high quality of effort.

Regardless of your enthusiasm, it’s important to keep your workouts manageable. Olenick advises, "Start with less than you think you can handle and gradually increase from there. Make it sustainable for life."

How to Begin Strength Training Without Risking Injury

When engaging in nearly any strength-training exercise, it's crucial to focus on maintaining a neutral spine—a posture characterized by standing tall with an open chest, and ensuring your rib cage is aligned over your pelvis.

 Olenick emphasizes that proper form exists on a spectrum and isn't simply a matter of being right or wrong. “In the beginning, most of your movements won't be perfect,” she notes, reassuring that this is completely fine. “You’re not automatically going to get injured just because your form isn’t flawless.”

In reality, most beginners are not as inexperienced as they might believe. “Many people are apprehensive about strength training. However, we frequently lift heavy objects in our daily lives: carrying hefty grocery bags, bringing in dog food, and opening heavy doors against the wind,” Larson explains. “People often underestimate their lifting capabilities.”

Regardless of how you start or what your technique looks like initially, you'll still be building muscle. As long as you keep your efforts within reasonable limits, “you can't really mess up at the beginning,” Olenick assures. “Every effort you put in is beneficial.”

Source: jingdaily

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