· Apr 24, 2023
Strength Training for Beginners: 5 Tips to Follow
New to strength training or nervous to start? Have no fear, we’re here to break down the basics of strength training for beginners, with 5 tips to help you get started. Plus, details on how you can join our newest workout Litesport Strength for an easy and effective entry to strength training.
What Is Strength Training?
Strength training is a form of exercise that helps your body get stronger by placing resistance or stress on your muscles. And resistance can come in many forms like dumbbells, barbells, bodyweight, resistance bands, weight machines, medicine balls, and more.
Strength training can provide many benefits, ranging from increased physical strength to stronger bones to improved mental well-being. That’s why the American Heart Association recommends that you add moderate or high-intensity strength training to your routine at least two times per week. And you don’t need to be a bodybuilder to get started! Strength training is for everyone, from beginners to pros. So whether you're looking to improve your health or just want to add some variety to your exercise routine, strength training is a good way to go.
5 Strength Training Tips for Beginners
Strength training is an effective way to build muscle, burn fat, and increase your overall fitness. But for those that are just getting started, it can feel a bit intimidating. Here are five tips to keep in mind if you’re adding strength training to your routine for the first time:
Tip #1: Start Small
Don’t overdo it – start with a few easy exercises and gradually increase the difficulty as you get stronger.
Strength training can feel daunting at first. But keep in mind that the goal is not to turn up the dial from 0 to 100%, but rather to work within your own skill level and progress at your own pace. Begin by selecting a few exercises that you feel comfortable doing, such as squats or planks. Start with just one set of a few repetitions.
As you get stronger, the exercises will start to feel easier. This is a good sign that you’re ready to increase the intensity or difficulty by adding more reps or weight to the exercise. Progressing your strength training routine in small increments like this will help you avoid burnout, prevent injury, and keep you motivated to reach the next level.
If you take a Litesport Strength workout that’s exactly what your trainers encourage you to do. In every Strength class, your trainers help you progress from one level to the next, offering modifications and form corrections along the way. You’ll start to notice that the more Strength classes you take, the easier it gets. As soon as a class or exercise feels easy, pick up a heavier dumbbell or opt for more reps of that exercise. And don't forget to take regular breaks between workouts too. Your body needs time to rest and recover after lifting. This is true whether you’re lifting five-pound dumbbells or 50.
Tip #2: Don’t Forget to Warm-up
Spend at least 5 minutes warming up before each workout to reduce muscle strain and improve performance.
Before jumping straight into strength training or any workout, it's important to give your body the proper warm-up it needs to perform at its best. A warm-up involves movements similar to the exercise you’re about to perform that help warm up your muscles so they’re ready to move. (Like walking before a run or doing bodyweight squats before you grab a barbell.)
During a warm-up, you’re raising your body temperature, increasing your blood flow, and slowly raising your heart rate and breathing. This increases the oxygen supply to your muscles allowing for greater length and flexibility. So instead of going from zero to 60 and putting immediate stress on unprepared muscles, you’re transitioning your body from rest to action. This not only helps prevent injury but it improves the efficiency of your strength training workout. Warmed-up muscles are far more effective than cold ones.
Spending just 5 minutes warming up beforehand can make all the difference in reducing muscle strain and improving your overall performance. Plus, who doesn't love a little extra time to get mentally prepared for their workout? Trust us, your body will thank you for it.
And to make it even easier, all Litesport Strength classes start with a quick warm-up of stretching or light exercises that help get your blood pumping and your muscles warmed and ready for your workout.
Tip #3: Form Over Speed
Always focus on proper form when doing any exercise — even if the weight is light — because bad form can lead to injury.
When it comes to exercise, you’ve likely heard the phrase "no pain, no gain." But that's not entirely accurate. In fact, pushing yourself too hard or using improper form can lead to serious injuries that can put you out of commission for weeks or even months. That's why it's so important to always focus on proper form, no matter how much weight you’re using. And if you’re new to strength training, focusing on form is extra important because that will help you build good habits moving forward in your strength training journey.
By emphasizing form over speed, you can prevent injuries and ensure that you’re getting the most out of your workouts. Plus, with good form, you can safely increase your weight and intensity, rather than jumping in too quickly and risking injury. That’s why Litesport Strength classes and our trainers always prioritize form by walking you through how to do every single exercise — so take the time to listen even if you’re tempted to just jump right in.
Tip #4: Track Your Progress
Keeping track of what exercises you do and how many reps and sets will help you easily identify areas needing improvement.
Tracking your progress is crucial for achieving your fitness goals. Use an app like Litesport to keep track of the exercises you do in each workout, total reps, sets, weight, and muscles used. Keeping a workout log has many benefits. For one, it helps you remember where you left off so you can safely increase your intensity over time and push yourself a little harder with each workout. It also helps you identify areas that might need extra work or attention.
Plus, monitoring your progress can be fun and motivating. Watching the numbers increase over time not only shows your gains and improvements but also serves as a reminder of your hard work and dedication. It's like a high score in a video game – you strive to beat your personal best every time.
Tip #5: Find Your Motivation
Find something that motivates you, such as listening to music or setting short-term goals.
When it comes to finding the motivation to work out, it can often feel like you’re swimming upstream. But fear not, because there are simple and fun ways to get your motivation flowing. For one, consider setting short-term goals that are meaningful to you and will help you reach your long-term fitness objectives. Taking small steps toward a larger goal is the key to building an effective strength training program that works for you (and sticking with it!).
Additionally, listening to chart-topping music that pumps you up can have a major impact on your drive and enthusiasm. Whether you're a casual listener or a die-hard music lover, there's no denying the power of music to get you fired up and ready to tackle whatever challenges lay ahead. That’s why Litesport makes it easy to turn up the volume on your favorite hits, so you can find the motivation you need to succeed in every workout.
Start Strength Training With Litesport
Litesport is an excellent entry to strength training for beginners. With Strength, you can try weight-based workouts from the privacy of your own home. And our certified trainers guide you through every exercise, demonstrating correct form and calling out encouragement along the way. You can also filter content by specific muscle groups to change the focus of each workout to better reach your goals.
Just don’t forget to start small, warm up beforehand, focus on form over speed, track your progress, and find your motivation as you go! These are all essential steps for strength training, whether you’re new or experienced. With these tips in mind and a dedication to consistency, anyone can begin their strength training journey and experience the positive changes that come with working out.
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