Get Started on Strength Training – The Beginner’s Guide

If you’re new to strength training, don’t let it intimidate you! You can kick off your strength training routines at home, turning everyday spaces into your personal fitness haven. And guess what? Strength training benefits not only include looking good, but you’re in for a boost in overall health and a wave of confidence. 

When someone mentions strength training or lifting weights, I immediately picture a dude with impressive biceps and sturdy thighs. You know, those gym buffs who seem a bit intimidating at first glance.

But here’s the thing – diving into strength training is a game-changer for anyone looking to tone those muscles. Relying solely on cardio or aerobics won’t cut it because you need to target all those muscle groups. And guess what? Strength training is gaining popularity, especially among women who are discovering the awesome benefits it brings.

Now, before we jump in, let’s break it down a bit. “Weight training” is tossing around weights to improve your overall health and fitness, kind of like a casual workout vibe. On the flip side, “strength training” is the real deal – a specific type of training that beefs up those muscles and makes you a powerhouse. Looking to shed some body fat, boost lean muscle, and torch calories like a pro? Strength training is your supIt’sly, it’s the secret sauce for everyone’s health and fitness journey. So, why not give those weights a shot?

The amazing strength training benefits for your body and mind

Embarking on a journey of strength training unfolds a cascade of transformative benefits for both body and mind. As you engage in this empowering practice, you’ll witness a notable increase in bone mass and lean muscle, creating a foundation of strength that goes beyond the surface. Simultaneously, there’s a welcome decrease in fat mass, making strides in effective weight management.

But the advantages don’t stop there – your nights get a wellness upgrade with improved sleep quality, and your mental well-being takes centre stage, basking in the positive effects of strength training. As you pump iron or engage in resistance exercises, blood circulation receives a boost, contributing to an overall healthier cardiovascular system.

Now, let’s talk about the feel-good factor. Strength training isn’t just about physical changes; it’s a confidence revolution. Your body becomes a testament to your efforts, sculpting a toned physique that, in turn, releases those delightful endorphins. These natural mood enhancers create a positive feedback loop, fostering a sense of accomplishment, boosting self-esteem, and leaving you radiating confidence. In essence, the benefits of strength training extend far beyond the weights and repetitions – it’s a holistic transformation for both body and mind.

Energizing Strength Training Exercises for a Fit and Fabulous You

Let’s break down this whole strength training thing without getting too serious about it, shall we? So, we’ve got these terms – sets and reps. Sets? Well, that’s just how many times you’re doing an exercise in a row. And reps? Those are the individual moves within that exercise. Keep it simple, like 10 reps of bicep curls and crunches, 2 sets each. Super easy, right? Take it easy; let your body groove into it.

No need to go all-out superhero mode – take it slow.

Now, onto the good stuff. You can flex those muscles anywhere, no need for a fancy gym. Basics like squats, lunges, crunches, and sit-ups? No equipment is needed, and it won’t cost you a dime. Perfect for beginners and even for those lazy days – we all have them.

Feeling a bit fancy and want to spice things up? Enter kettlebells and dumbbells! But here’s the deal: start light, no need to lift heavy from the get-go. We’re going for progress, not pain. And remember, no need for unrealistic expectations. If you’re unsure, a personal trainer is like your workout BFF. They’ll guide you, prevent muscle mishaps, and throw in some diet advice.

But if you’re all about that solo workout life, online videos are your go-to. Best part? You’re the boss. Pause, skip, or even throw in a little dance between exercises – no judgment here. This is the fun part of following along with these workout videos! 

Strength training examples perfect for beginners 

Let’s first take a look at some simple sets that you can do at home, all you need is a mat! 

Russian Twists:

• Targets: Obliques, core
• How to: Sit on the floor, lean back slightly, lift your legs, and twist your torso, touching the floor on each side.

Plank:

• Targets: Core, shoulders, back
• How to: Hold a push-up position with your body in a straight line from head to heels.

Squats:

• Targets: Quads, hamstrings, glutes
• How to: Stand with feet shoulder-width apart, lower your body by bending your knees, and then push back up.

Lunges:

• Targets: Quads, hamstrings, glutes
• How to: Step forward with one foot, lower your body until both knees are bent, then push back up and switch legs.

Bicep Curls:

• Targets: Biceps
• How to: Hold dumbbells at your sides, bend your elbows, and bring the weights towards your shoulders.

For beginners, you can focus on one or two exercises for the upper muscle group, and three to four types for the lower body. Below is a list of some of the exercises that target the different muscle groups.

Simple strength training routines for beginners to get you started! 

Lace-up those sneakers and add a touch of light cardio to your routine – a leisurely walk or a trail stroll is the perfect way to maintain your fitness momentum. But here’s the deal: experts are all in agreement that you shouldn’t skip out on the classic cardio exercises like running, swimming, or hiking for a well-rounded fitness regimen. Why? Well, strength training, the superhero of toning, is an anaerobic exercise, thanks to its high intensity and reliance on non-oxygen energy sources. On the flip side, cardio, the endurance booster, is aerobic, giving your stamina a serious boost.

So what do you do? Combine both! Not only will you level up your cardiovascular endurance, but you’ll also bid farewell to those stubborn fats that strength training alone might miss. It’s like the dynamic duo for your body transformation!

So, go on, dive into the variety of exercises out there, and witness your body morph into that dream figure. Oh, and a crucial reminder before we wrap it up: keep it light and fun on your strength training journey. Hydrate before and after, cut yourself some slack, and remember, your body is on its own timeline – no need to rush or overstrain those muscles. Happy sweating!

Extra Scoop!
A peek into my workout routines…

I work out 5-6 times a week, focusing more on weight training and around 15min of cardio exercises. I like to rotate the sets and add new ones to target the specific muscles.

Recently because of COVID-19, gyms and other recreational facilities have closed, so I have been following HIIT work out videos on Youtube. These videos helped me better achieve my targets. On days when I’m feeling pumped up, I’d do for instance lower ab workouts and a full-body workout after. That is about 45min in total. On days when I am feeling inactive, I’d do around 20min of specific workout exercises.

Here is an example of my HIIT routine.

Here’s a little advice to those diving into the strength training world: start slow, and once you catch that groove, you’ll discover fun ways to mix things up. When I kicked off my strength training journey, I spent hours reading up on exercises to figure out where to begin. I was doing the treadmill and the elliptical 2-3 times a week, but I realized it wasn’t hitting every part of my body.

I pushed myself pretty hard, and guess what happened? One day, I went all out, ended up injuring my back muscle, and couldn’t lift a thing for a solid 2 weeks. Turning my head became a full-body operation – not the highlight of my life, let me tell you. So, note to self (and you guys): don’t lift something that feels like a superhero feat or as light as a feather.

We all have these grand expectations, but here’s the deal – don’t let it get you down. Strength training is a mind, strength, and muscle game. Yeah, it brings a bit of pain during and after the workout, but don’t throw in the towel just because you didn’t finish the entire workout video or feel like you’re not cut out for it. Trust me, you’ll get used to the routine and might even find yourself addicted to this new lifestyle (just like me).

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