Strength Training For Beginners
I'd argue that pretty much everyone could benefit from strength training - that doesn't mean you need to get jacked! But improving your muscle mass to body fat ratio even by a few pounds can have SIGNIFICANT physical and mental health benefits.
Benefits Of Strength Training
There are SO MANY BENEFITS of strength training on the regular, beyond the obvious physical perks...(muscle looks good on everyone, right?)
Here are just 3:
More muscle mass will help you age gracefully - you can slow down, stop, or even reverse the metabolic decline that comes with aging by building muscle mass.
More muscle mass = a stronger/faster metabolism, meaning the more calories you'll need to eat to keep your weight steady.
More muscle mass also = a healthier immune system, greater bone density, reduced risk of injuries, and in my experience, a helluva lot more confidence!
I'm telling you, ladies, nothing has bolstered my confidence like strength training has. That badass feeling from doing something you couldn't do last week, it's addictive, and it bleeds into everything else.
Wanna look and FEEL younger? Lift weights!
Strength Training Tips For Beginners
I’ll say it. I have a pretty great physique! I’ve worked on building it for years now, and I’m super proud of my progress. But man.... I have learned every. single. one. of these the hard way. Trial and error, baby!
But you can do it differently!
If you’re new to weight training, these 5 strength training tips will help you get in shape FASTER!
1.Get your form down first, then add weights. Be patient, young grasshopper. The process will take much longer if you throw your back out for 6 weeks!
2. You should be increasing your weights every 2-4 weeks. Seems so obvious now, but I honestly didn’t know that at the beginning. I must’ve done 10 pound bicep curls for YEARS... no wonder I never saw any change in my body.
3. Compound lifts should make up the majority of your training. Those are the lifts that work multiple muscle groups, usually using free weights (squats, lunges, presses, rows). More muscles worked in less time = more calories burned and you don’t have to spend forever in the gym! You got shit to do, right?!
4. You cannot spot reduce; training a certain area will not cause you to lose fat in that area. No amount of crunches will give you a visible 6-pack. That one‘s a real bummer.
5. If you cardio, do it on its own or AFTER weights only. When my coaches added HIIT to my plan, I figured I’d warm up with it. Bad idea! Your lifts won’t be as effective if you’ve depleted your energy on your cardio session. If your goal is getting in shape (not just losing weight), then cardio should come second to weights.
If your goal is to get leaner and build sexy curves, I can help with that structured plan. Oh, and you won't have to give up cake either or carbs or any food you don't want to give up. Learn more about my 12 Weeks to Fitness group coaching program here.