Strength training with weights is not just for the body builders. Adding some weights to your workout can help you become stronger, look leaner, and age gracefully! Not to mention you can protect your joints and bones from aching all the time with more muscles to support them.
So now that you’re ready to lift, where should you start? How much should you lift? Should you try a machine or free weights? Sharita Jennings, of Get Fit Like That, has you covered with her tips on strength training for the newbie or the seasoned gym goer.
Before you pick up a weight, make sure you have the form down to a science. If you’re working with a trainer, or getting workouts online, make sure you understand the moves, and the muscles you should be working.
Try the move a few times without any weight, first. Then when you add weights, always engage your abs to protect your back, and stand up tall with your chest up to for good posture. You want to be in control of the weights, not the other way around!
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Most likely, some of your muscles will be stronger than others, depending on your day-to-day routine and workouts. Leg day might be a breeze, while a bicep curl can take you down.
Get to know your body, and start with lighter dumbbells (3-8 pounds) for those smaller muscles like the triceps in the back of your arms, abs, and possibly your shoulders.
For larger muscle groups like your legs and back, you can go a bit heavier (10-20 pounds) even when you’re starting out. Make adjustments based on your own strength so you can get the best results.
One way to tell if you’ve chosen the right weight for you is through the struggle. If you’re flying through your exercises with no pain or muscle fatigue, you should add more weight.
A good rule of thumb is that you should struggle to complete a set (of 10-15 repetitions), but you can get through it. If you get to your last set, and just barely make it, then you’ve got the right weight.
You can also start with a heavier weight and go a bit lighter with each set to make sure you finish the whole workout. But in strength training, like everything else, no pain no gain!
Most gyms have weight-lifting machines that assist you and help you focus on one muscle group at a time. While there are some benefits to using machines, try your hand at free weights (dumbbells, barbells, and kettlebells) to allow your body to move naturally and to get some extra calorie burn.
Sitting on a machine to work your biceps won’t do anything for your abs, like standing up with dumbbells will. But if you insist on trying the machine, get someone to walk you through the proper use first!
However, you decide to approach your strength training, remember that you’re stronger than you think! Push through the fatigue when you can and don’t let the big weights scare you.
Sharita Jennings is a health policy attorney, ACE certified group fitness instructor and nutrition specialist. She leads fitness classes in Washington, DC and provides online coaching and tips on her site, GetFitLikeThat.com.
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