When you first start strength training, it can be a little bit intimidating. With the right mindset and habits, however, it’s easier than you might expect. There are six basic rules to get you off to a safe start and consistent progress.
1. Learn Proper Form Before Adding Weight
Instead of worrying about how much you can lift, focus on perfecting your form when starting strength training for beginners. Performing movements with good form is also less likely to lead to injury and will allow your body to move better in daily life, according to the National Strength and Conditioning Association.
The number one rule is you have to establish those leg movements and pressable movements right off the bat, since it’s with those that most workouts begin.
Start by using your body weight to become familiar with each motion. Once you have that down, slowly work in light weights. Don’t go as fast as you can—as you go slower, you’ll challenge the muscles more and take stress off your joints.
2. Warm Up and Cool Down Every Session
In addition, a good warm-up can also go a long way to improving performance during strength training for beginners. It triggers a surge of blood in your veins, urging your muscles to contract. The Cleveland Clinic recommends a few minutes, five to ten if possible, of dynamic movement before you begin lifting.
Cool down after your workout with some light stretching or easy movement. This discourages stiffness and assists in recovery, which is key to starting strength training safely.
3. Keep a Balanced Training Plan
To be effective, strength-training workouts need to work all of your major muscles and muscle groups—legs, back, chest, core, shoulders, and arms. The Centers for Disease Control and Prevention recommends working each muscle group twice weekly for optimal results. It is the balance that keeps the system strong.
You can have it chopped into muscle groups. Train the upper body one day, the lower body another. The next day, you’re working more of your strength with rest, being consistent about not getting too worn out.
4. Make Rest and Recovery Part of the Plan
There are conflicting recommendations, but the American College of Sports Medicine recommends waiting about 48 hours before stressing out that same muscle group again. Overdoing it could result in tiredness and can set you back, more so when it comes to strength training for beginners.
Give yourself rest days or, if not, do something simple like yoga or swimming when you’re not lifting. Sleep is also crucial. Aim for seven to nine hours a night so you can recover and recharge.
5. Eat to Support Your Strength
The National Institutes of Health advises getting a feel for how much protein is right for you—several experts suggest around 0.8 to one gram per pound of body weight if you’re active. After your workout, your muscles need protein to heal and grow, which in itself can be considered strength training for beginners.
Add a variety of foods to your meals, such as chicken, eggs, fish, and beans. You can also add some complex carbs for energy and healthy fats for balance.
6. Track Your Progress and Stay Consistent
Recording your workouts can also help keep you motivated and on track, Harvard Health Publishing reports. Track sets, reps, and weights with pen and paper or a simple app so you can monitor improvements in strength training for beginners.
Go for small lifts and consistent increases. You could move a little more weight, complete one more rep, or simply perform the movement with better form. This steady approach reflects the most effective basic strength training rules.
Building Strength the Smart Way
The idea of strength training isn’t to destroy yourself every day. It’s about building yourself a stable, reliable routine that suits you and makes you stronger. Just stay true to these six rules, and wait and see the magical results. And the more reps you get, the healthier, more energetic, and more self-assured you become.
