5 Strength Training Hacks for Beginners to Get the Most Out of Your Workouts
Making a strong, healthy body is about progress, not punishment. So, stop stressing about diets that don't work long-term and workout plans you can't keep up with. Strength training (also known as resistance training) has amazing benefits for everyone.
Along with mass building, It's also about setting up the basics for staying fit over a long time. If you're new to this, you might think where to even start. Don't worry! While strength training isn't as simple as dance cardio, you can feel confident giving it a try.
This blog will share six beginner-friendly strength training tips or hacks, following which you can get the incredible benefits of strength training and get the most out of your workouts.
Hack #1: Master the Basics
The number one priority for beginners is proper form. Sure, it's tempting to start with heavier weights to impress others, but compromising on proper form can cause injuries and slow down progress in the long term.
Always consider resistance training as a marathon, not a sprint. Here’s why a proper form is important.
To prevent Injury: Proper form allows you to engage the targeted muscles and minimises the stress on your joints and connective tissues that occurs while you lift the weight.
Muscle Activation: With proper form, the right muscles will work. This increases the effectiveness of each exercise you perform.
Starting Strong: Learning the right form from the start helps you move safely to harder ones later.
Learning Resources for Perfect Form:
Feeling unsure about your form? Don't be afraid to ask for help! Here are some resources:
Gym Staff: Trainers or certified staff at your gym can observe your form and offer personalised guidance.
Instructional Videos: There are many online videos available that offer detailed tutorials on proper form.
Start with a Trainer: Consider investing in a few introductory sessions with a personal trainer to learn proper form and develop a personalised workout routine. There are many personal trainers in Poole; you can choose the one that best fits your needs.
Hack #2: Lighten Up and Gradually Increase Weight
Another common beginner mistake is starting with too heavy weights. Pushing yourself is important, but it should not come at the expense of proper form. Choose a weight that allows you to perform the exercise with controlled movements throughout the rep range.
Go with a weight that challenges you in the last few repetitions but allows you to be in the proper form. This approach will build control and the confidence to lift heavier weights later. Remember, the idea of progressive overload is important. This means slowly adding more weight, sets, or reps over time to keep challenging your muscles and helping them grow.
Hack #3: Consistency is Key
It’s true that life gets busy, but consistency is the golden rule of strength training. Let’s understand this with the help of two scenarios. One person trains himself intensely every other week for hours. At the same time, the second person trains himself consistently two or three times per week.
Who do you think will see more significant progress? Of course, the consistent trainer. Consistency is the magic formula in strength training to achieve consequences because regular workouts help your muscles adapt to the stress of resistance training, which leads to muscle growth.
If you’re a beginner, schedule your strength training sessions 2-3 times per week and space put them with rest days. This helps your muscles to recover and rebuild, maximizing progress over time.
Hack #4: Listen to Your Body and Rest When Needed
Rest is important for your muscles to recover and prevent overtraining. When you exercise, your muscles get small tears that need time to heal and get stronger. When you do not get it, you might feel very tired, perform worse, and even get injured.
It's important to know the difference between good soreness and bad pain. How to identify them? Good soreness feels like a mild ache which means your muscles are getting stronger. It usually goes away in a few days.
While bad pain is sharp or lasts a long time and could mean you're injured. Always pay attention to your body. Take rest days when you need them, and plan your workouts to include enough recovery time. This helps you stay healthy and avoid injuries.
Hack #5: Celebrate Your Progress and Find the Fun!
It’s important to celebrate every little achievement in strength training. This could be lifting more weight, running a bit further, or feeling more energetic. Take a moment to feel proud of yourself for coming this far. It keeps you motivated and excited to reach your fitness goals.
Make sure your workouts are enjoyable. Exercise shouldn't feel boring. To make it fun, try different things like group classes, working out with a friend, training with a personal trainer, or listening to your favourite music. When you have fun exercising, it's easier to keep going and get better.
So, celebrate each step forward and make your workouts something you enjoy.
Takeaway!
Strength training offers many benefits on a rewarding journey. Using the five training tips mentioned, you'll maximise your workouts and establish a strong foundation for success. Remember, sticking to your routine, doing exercises correctly, and taking breaks are crucial.
For optimal results with proper form, consider hiring a personal trainer. They provide valuable support. At One Fitness Training, Kieran Birch offers top-notch personal training in Bournemouth.
If you're ready to improve your health, transform your body, and stay positive, he's here to assist you every step of the way. Let's begin this amazing journey together and witness the remarkable changes ahead.
To get started and learn more, click here.