Strength Training for Beginners

Are you interested in learning more about strength training? It’s a fairly simple form of exercise that uses resistance training to build strength and muscle mass. It can be confusing when you’re first starting out, though, especially if the weight area in your gym seems overwhelming. Don’t worry! We’ll help simplify it for you.

In traditional strength training, different muscles are isolated one at a time and worked to a point of fatigue. For beginners, though, focusing on compound exercises is a great way to start. Compound exercises use multiple muscle groups to help them build up strength. Once you’ve become strong enough, you can start isolating those muscles and pushing them to their limit.

Assuming you don’t have an interest in bodybuilding, why should you care about strength training? It offers many benefits, including:

  • Lowered cholesterol
  • Reduced stress
  • Increased muscle mass
  • Improved body composition
  • Improved posture
  • Decreased risk of injury
  • Increased bone density
  • Better sleep

If all that sounds good to you, how do you get started? Here are some answers to questions people commonly ask about strength training.

  • What equipment do I need to get started with strength training? If you belong to a fitness club, the equipment you need will be there. If you want to get started at home, the basic weights are dumbbells, kettlebells, barbells, and cables. However, you can start building strength using your body weight alone. When you build up strength using your body weight to do exercises like push-ups, squats, and pull-ups, you’ll be better prepared to start using weights for strength training.
  • How do I actually build strength, and how quickly can I accomplish this? To build strength, you need to continually create new stimulus that will cause the muscles to become stronger. You can start by using your body weight, then move on to using weights. To efficiently recruit muscle fibers, work at a low rep range in the beginning and gradually building up to a more intense workout. When you first start out, you’re likely to see results quickly. but consistency is key for long-term success.
  • What other exercises do I need to do while I’m strength training? While strength training is great for building muscles and supporting our bones, a well-rounded fitness routine requires other kinds of exercise as well. Cardio workouts are important for keeping your heart healthy, and in between weight days, you’ll need to engage in active recovery. This means that you take a day off from strength training but not from exercising, instead engaging in movement that increases your blood flow like walk, mobility exercises, and yoga. In the hours of your day when you’re not working out, make sure you’re getting NEAT exercise (non-exercise activity thermogenesis) by moving in everyday ways. This means parking far from the door, taking the stairs, walking the dog, and so on. NEAT exercise will help you reach your fitness goals, just like the time you spend working out.

When you’re trying to reach your fitness goals, a supportive environment can enhance the experience. At the Wellbridge Family of Athletic Clubs, we offer world-class training that keeps up-to-date with the latest in health and wellness. At our clubs, you’ll be greeted by our friendly team before you’re challenged and motivated by top-notch instructors in our fitness classes. You’ll make new friends because you belong here. Join today or contact us to learn more.