Strength training is a great way to improve your physical fitness and build muscle mass. However, it’s important to follow some basic principles when starting a strength training program to ensure safety and maximum benefits.
The HHS’s physical activity guidelines recommend doing resistance-training exercises at least two days per week to strengthen major muscle groups, including the legs, hips, back, chest, abdomen and arms. In addition, it’s best to perform multiple different types of resistance-training exercises within each workout to target all muscles in the body.
Progressive overload – in order to continue to gain benefits, it’s important to work your muscles to the point of fatigue (e.g., 12 to 15 repetitions). Choosing an appropriate weight or resistant force is important. Then, if you can easily complete more repetitions, gradually increase the weight or resistance. A trainer, coach or health professional can help you find the right level of resistance.
Adaptation and recovery – after each strength training strength training Durham CA session, your muscles need time to repair and recover. This occurs through the process of supercompensation, which means that a stronger muscle will be able to do more than a weaker one can after exercising. It’s a good idea to allow up to 48 hours for rest before working the same muscle group again.
Warming up and cooling down – it’s important to warm up with light exercise and dynamic stretching before doing any strength-training exercises. This helps to prevent injury and allows the muscles to prepare for the exercise. Also, it’s a good idea to cool down with light activity and static stretching after each session.
Proper form – it’s important to learn the correct technique for each type of strength-training exercise. This will help prevent injuries and will ensure that you’re using the correct muscles for each exercise.
Motivation and commitment – it can be difficult to stick with a regular strength-training schedule. However, seeing and feeling the results of your hard work can be a big motivator. In addition, it’s helpful to have someone track and monitor your progress so you can see how far you’ve come. A health or exercise professional can help you set goals, monitor your progress and offer support throughout your training.
Equipment – There are many ways to get strength training without expensive gym memberships. For example, body weight exercises (such as squats, push-ups and chin-ups) can be done almost anywhere, or you can use equipment such as dumbbells, a suspension trainer like TRX or resistance bands.
Whether you’re just starting out or looking for a new challenge, the experts at UCSF can customize a strength-training program that’s safe and effective for you. Make an appointment with a UCSF Fitness Coach or call us at 888-UCSF-4454 to get started. And don’t forget to check with your doctor before beginning any new exercise routine. They may be able to refer you to a physical therapist or other professionals who can help you get started on your strength-training journey.