Strength training can provide functional benefits and can improve the overall health and well-being. The benefits include: Increased metabolism, increased fitness, increased bone density, muscle, tendon, ligaments, improved joint function, decrease injury premature, improved cardiac function etc. The following are the tips on strength training.
- Tip One: You need to warm up
Before doing strength training exercise it very important to start with a warm up. This can help to minimize injuries during the actual workout. You can start by doing some light exercises like walking or cycling.Increase the speed every five minutes and then do the stretching. You need to focus on every single muscle.
- Tip two: How much weight do you need?
If you are a beginner you should start with weights that you can lift 10 – 12 reps to fatigue using proper form. Decrease the weight size if you find yourself leaving back or swinging your body up and down this is a sign that the weight is too heavy for you. Sticking to 12 reps will minimize the risk of injury and it will maximize your strength gains.
- Tip Three: How many sets?
Beginners can start with one set per exercise. Advanced trainers can do three sets per exercise. It is very important for the beginners to gain strength first before they increase the sets. This can minimize injuries.
- Tip Four: How much rest between the sets?
It is advisable to rest for one minute between the sets if you want to develop endurance and tone. Rest up to three minutes if you want to focus more on strength, the extra recovery time allows the muscles to work harder and lift more on the next set.
- Tip Five: What is the correct order of exercises?
Large muscle groups must be worked before smaller groups. The reason for this is that, if you fatigue a smaller muscle group first, then the larger group will not work as hard as it should. The example can be: doing biceps curls before doing bent over rows. Biceps are involved in both these exercises but by the time you do bent over rows, your biceps will already be fatigued.
- Tip six: How do you select exercises?
It is recommended to select two exercises per muscle group, eg
- Legs: squats and leg extensions.
- Chest: dumbbell press and dumbbell fly
- Shoulder: side lateral raise and front raise.
- Back: bent over row and pull-down.
- Arms: biceps curls and triceps kick back.
- Abs: crunches and knee to elbow crunches
- Tip Seven: Progression
It is important to apply the Principle of Progressive Overload. This is when you lift weights that are heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy, you increase the load and lift that new load until you can not do it. You can increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you lift fewer reps because it's heavier, but then as your muscles grow stronger, you perform more reps. This Principle will create the greatest gains in strength.
- Tip Eight: You need proper Nutrition
Your body needs a lot of energy, vitamins, proteins and other important ingredients that will sustain you and let you muscles grow. It will also keep healthy and fit.You must also consider protein supplements that they are very effective when used in the 1 hour resting period after strength training.
- Tip Nine: You need to rest and recover
Muscles grow during rest, it is good to allow a day or two between workouts if you are a beginner so that the muscles can grow and recover. Knowing the recovery and growth will help you to be strong and refreshed on your next workout.