What are some strength training tips?

  Strength training should be undertaken only after you have been cleared by a physician of any health risks.  The best way to approach strength training is to start basic. Start with Calisthenics, such as jumping jacks, squat thrusts, and push ups. In the beginning the goal is to increase muscular endurance. If you can do 15 reps of each of these exercises without feeling "winded", then you can go on to using weights (i.e. dumbells, barbells, and medicine balls). Try large or multi-joint exercises first, such as squats with dumbells, standing shoulder press, and dumbell rows. Make sure to focus on your form and keep your movemement tempo slow and steady( i.e. slow and steady wins the strength training race!). For strength gains, do 3 sets of 6-8 reps on each exercise. Rest periods inbetween sets of 30 seconds to 1 minute are adequate.

For starters, hire a qualified personal trainer to teach you the proper form and to set up a balanced resistance training program.  Then when working on your own, focus on using proper form at all times.  Never sacrifice form to lift heavier weights.  When choosing new exercises make sure you continue to work the lower body, core & upper body equally.  And make sure most of your strength exercises are complimented by the opposite movement.  For example, if you press weights overhead, work the opposite movement doing pull downs.

First make sure you are cleared by a physician for physical exercise. One of the most important tips concerning strength training is using the proper technique for each individual exercise. Many gyms offer a free orientation to show you the proper way to use the equipment, but hiring a personal trainer, even for one session, will guarantee that you are taught the proper techniques. Working with a personal trainer will also increase your chance for success. The trainer is a specialist in modifing your program each week -progressions- that will keep your body from hitting a plateau so you will see the body composition changes that are your ultimate goal.

After the initial 3-4 week conditioning, progress from single joint muscle exercises to multi-muscle exercises that incorporate total body movements. These are movements that work the upper and lower body simultaneously (at the same time). These types of exercises activate more muscles which mean a higher calorie burn.

As important as calorie expenditure, is the fact that when you perform total body exercises, the core has to stabilize the forces that run from the upper body to the lower body. This strengthens the core muscles and helps flatten the stomach.

I highly suggest contacting a fitness professional or trainer when doing total body multi-muscles exercises because form and technique are important to prevent injury and to attain the maximum benefit.

One of the biggest tips I can offer on the topic of strength training is to have full control of your own body before you progress to adding load or resistance. Practice squatting, lunging, pressing, pulling, pushing, twisting, etc... with just your bodyweight and from varying starting positions and angles. A few examples could be squatting with your toes out/in, lunging at different angles (not just straight forward). I would advise hiring a coach to evaluate if these movements are being done efficiently before you begin to progress with adding load. 

Once load has been added you and your coach should properly progress your program. Variables such as intensity, reps, sets, work to rest ratio should be analyzed and progressed in a linear or undulating method based on you the individual, your tasks, and your goals. 

Training for strength means that you are teaching your body to be able to produce enough internal force to be able to overcome external loads.  This can be important on a functional level and can translate to becoming more efficient at safely performing everyday activities such as picking up a baby, lifting a heavy box from the floor, or opening that heavy door to get to get into the office. 

Build a Foundation First

Start your new program by building a foundation first with exercises that involve little to no movement of the spine and focus on contracting the abdominals, buttocks, and leg muscles while performing all exercises. In addition, focus on performing all exercises with proper form by keeping your feet pointing straight ahead, keeping the knees in line with your second and third toe, activate the abdominals by pulling in your belly button towards  the spine, pull your shoulders back and your shoulder blades down.  Be sure to also keep your ears aligned with your shoulders in order to avoid the head from moving too forward or to backward.

Train for Strength

Strength is best achieved with repetitions that range between 1 to 12, with sets that range between 2 to 6, and an exertion level that is between 7 and a 10 (on a scale from 1 to 10).  This means that the weight or exercise needs to be challenging enough, the number of repetitions per set should be relatively low, and the number of sets performed are at a moderate number. 

Have a Plan

Add purpose to your workouts by knowing what exercises you will be performing before you get to the gym. Create a list of exercises you will perform before you walk into the gym.  This will help to keep you focused.

Warm-Up

Before starting each strength training workout, engage in a warm up that consists of foam rolling, stretching, and some cardiovascular activity.  Foam rolling can help soften any existing knots within the muscle, as well as desensitize trigger points.  Stretch before performing a cardiovascular warm up in order to lengthen muscles and help increase the range of motion at the joints. Finally, perform cardio for 5 to 10 minutes to help prepare the body for strength training.

Get Help

Investing in a certified personal trainer can take the guess work out of your training program.  Fitness professionals are trained in creating workouts that meet your individual needs. 

Some tips for strength training are:

1. Pick a challenging weight to lift,
2. Keep good form, a trainer can help make sure you are doing exercises correctly,
3. Change up your work out every 3 or 4 weeks, and
4. Eat a clean diet so you can see your fantastic results!

1. If you haven't consulted with a certified personal trainer, invest in a session or two for a form check.  Proper form is essential to avoid injury and to get the most out of your workout.
2. Work your largest muscles first. (legs, back and chest). The smaller muscles will help out and will be pre-tired.  If you start with the smaller ones, they could be tired when you need them to assist and your form will suffer. 
3. Pick an appropriate weight.  If you go too heavy, you’ll have to stop before you finish all your reps, and/or your form will suffer, and if you go too light, you won’t get all the benefits of training.
4. Mix up the exercises that you do.  While video workouts are quite helpful, you don’t want to get into an exercise rut, doing the same routines for each workout.
5. Music!  Put on some uplifting, inspiring music, and your workout time will fly by.

 

Here's a few strength training tips:

• Form: Make sure to use proper form, if you are unsure of proper form ask a staff member at the gym you attend to help you.  
• Breath: Inhale for preparation, exhale upon exertion
• Hydrate: Drink sips of water between sets
• Rest: Allow the muscles time in between sets to recover

 

One of the main tips that I would give any person that is starting a strength training program is to find someone that can perform a postural assessment for them. A postural assessment like the overhead squat assessment would be a great starting point to help someone start a strength program off right. What an assessment like this would do is help figure out if you have any muscular imbalances and the professional could also help you choose the correct exercises to help correct them. The reason this is important is because a body that moves correctly will stay injury free, which will help them stay active longer.  

Some strength training tips:

• Do not get into boring routine
• Do not try to lift more than you are capable of.  More is not always better.
• Instead of increasing the weight try increasing the intensity.
• Do not try to lift to quickly. Slow down your rate of force.
• Breathe through all of your repititions.
• Take breaks as needed.
• Use proper lifting techniques.

Strength training can be very beneficial when it comes to losing weight and burning some serious fat. I am going to provide some very important guidelines to accomplishing a great strength training program.

1. Keep your training continuous and avoid a lot of rest time in between your sets.
2. Avoid lifting weights that are too heavy where you cannot maintain proper form.(Make sure to have a responsible spotter if you have to go heavy)
3. Keep your heart rate up and make sure to go for muscle failure. that will help you to get stronger and leaner as time goes by.
4. Make sure to follow a great nutrition program that consist of protein, carbs, and good fats. keep your muscle fed and stay away from a lot of junk foods.
5. Get plenty of rest and do not over train your muscles. Allow your body to health and you will see some really great results.

These tips for safe and effective strength training will help you get the most from your workouts:
 
Plan to warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an excellent way to cool down.
 
Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. Many experts suggest starting with no weight, or very light weight, when learning a strength training routine. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. You isolate muscles by holding your body in a specific position while consciously contracting and releasing certain muscles.
 
Tempo, tempo. Tempo helps you stay in control rather than undercut strength gains through momentum. For example, count to three while lowering a dumbbell, hold, then count to three while raising it to the starting position.
 
Breathe. Blood pressure rises if you hold your breath while performing strength exercises. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release.
 
Keep challenging muscles. Begin with a weight that you can comfortably lift for eight to 12 repetitions (reps). The right weight differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two reps while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete all the reps, challenge your muscles again by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), adding another set of reps to your workout (up to three sets), or working out additional days per week. If you add weight, remember that you should be able to do all the reps with good form and the targeted muscles should feel tired by the last two reps. Most sporting goods stores sell dumbbells with adjustable weights, as well as wrist and ankle bands that fasten with Velcro and have pockets for weights. Look for sets that allow you to add weights in half- to one-pound increments.
 
Practice regularly. Working all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may opt to break your strength workout into upper- and lower-body components. In that case, be sure that you perform each of these components two or three times a week.

Sometimes it's hard to know how much weight is enough when you're trying to build a little muscle.

Rule of thumb: Don't start with anything higher than 5 pounds. Starting with lighter weights will help protect you from injury. Ultimately, you want a weight you can lift at least 8 times, but no more than 12. Adjust the weight as you get stronger.

Train to threshold: Do two sets of 8 to 12 repetitions, resting for about 45 seconds between sets. The muscles worked should feel pretty tired at the end of the set, as if they can't lift the weight one more time. This is called training to threshold, and it makes you look younger!

Prime your posture: Form, too, is important when you strength train. Your head should be in line with your spine, and you should have a natural arch in your lower back. Don't lock your knees. Keep your wrists straight and firm. Pull your shoulder blades slightly toward each other and down. Lift your chest up and out. You should be able to steadily lift the weight while keeping your form. And remember to breathe! This helps keep your blood pressure in check.

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