How to Start Strength Training

Why to do strength Training? Strength training offers numerous benefits beyond simply building muscle mass and achieving a more toned physique. Engaging in regular strength training exercises can also help strengthen bones, improve balance and coordination, and reduce the risk of falls and related injuries. Additionally, as muscle mass increases, the body burns more calories even during periods of rest, helping to maintain a healthy weight and prevent weight gain. These benefits become increasingly important with age, as the body naturally loses muscle mass and experiences a decline in bone density. Incorporating strength training into your fitness routine can promote long-term health and well-being.

Do we Need Lots of Equipment?

You don’t need fancy gym equipment to build muscle and improve your fitness level. Body weight exercises such as pushups and pullups can be effective for building strength and endurance, allowing you to work out for longer periods. Additionally, simple tools like elastic resistance tubing and exercise balls can be used to enhance certain movements and add variety to your routine. By switching up your exercises and incorporating different types of equipment, you can challenge your muscles in new ways and continue to see improvements over time. So don’t feel like you need to invest in expensive gym equipment to achieve your fitness goals.

Free Weights

The term “free” in regard to weight training refers to weights that are not attached to a machine. If you prefer to exercise at home, start with a set of hand-held dumbbells and gradually increase the weight as needed. For added variety, consider incorporating a larger barbell and weight bench into your routine. However, it is important to exercise caution as free weights pose a higher risk of injury compared to weight machines. Make sure to properly educate yourself on the correct techniques and form before incorporating free weights into your exercise regimen.

Weight Machines

Weight machines are designed to target a specific muscle group during exercise, making them ideal for targeted workouts. While they are generally safer than free weights due to their ability to maintain proper form and position, their movement patterns may not be as natural as those of free weights. However, weight machines typically come at a higher cost, whether you opt to purchase one for personal use or pay for a gym membership. Despite their benefits, it is important to choose the right equipment based on your individual fitness goals and needs.

Talk to a good Trainer

Performing strength exercises correctly is crucial to maximizing the benefits of your hard work and preventing injuries. Seek guidance from fitness experts if you work out in a gym or hire a certified professional trainer if you prefer exercising at home. These professionals can observe your form and suggest improvements to your technique. With their help, you can design a training routine that suits your fitness level and goals. Remember, investing in proper training and technique can help you achieve better results and avoid potential injuries, allowing you to enjoy a healthier, stronger, and more active lifestyle.

How Often Should You Train in a day?

To allow your muscles to grow, it’s essential to provide them with adequate rest between workouts. A general guideline is to train each muscle group twice a week, with a full day of rest in between workouts. You can either split your routine into upper and lower-body workouts on alternate days or opt for a full-body workout two to three times a week. It’s crucial to train all your major muscle groups and avoid overdeveloping or under-developing any particular muscle group. Neglecting any muscle group can increase the risk of injury, so ensure to work all your muscles equally to maintain balance and promote overall health.

How to Choose a Starting Weight

Regardless of your age, it’s important to start your training regimen slowly to allow your body to adapt to the new routine. Begin with a bare barbell or dumbbell bar and focus on mastering the correct movement and form. Once you feel comfortable and confident, gradually increase the weight to challenge yourself. It’s recommended to aim for 8-15 repetitions with proper form and without straining yourself. Rushing into heavy weights or intense workouts can lead to injuries and setbacks, so be patient and allow your body to gradually adjust to the new demands placed on it. With consistency and proper technique, you can achieve your fitness goals safely and effectively.

Add More Weight When You’re Ready

Gradually increasing weight is crucial for achieving optimal results in your strength training. As you progress, it’s important to aim for 12-15 repetitions per set while maintaining proper form. If you find yourself struggling to complete a set with good form, it’s a sign that the weight is too heavy, and you risk injuring yourself. Take a step back and decrease the weight until you can perform the exercise comfortably and safely. Once you’ve mastered the movement, gradually increase the weight as you continue to improve. Remember, it’s better to focus on proper form and gradually increasing weight than to rush into heavy lifting and risk setbacks or injuries.


When you’re strength training, it’s important to avoid holding your breath. Instead, try to exhale as you lift the weight and inhale as you lower it. This can enhance your performance and potentially prevent injuries such as hernias. If you find it difficult to breathe while lifting, it could be an indication that you’re using too much weight. To ensure proper breathing technique, focus on breathing consistently throughout the exercise and adjust your weight accordingly. By prioritizing proper breathing, you can optimize your workouts and reduce your risk of injury.

Never Skip a Warmup

Cold muscles are more susceptible to injury during exercise, which is why it’s essential to warm them up beforehand. A ten-minute jog or bike ride, or even a brisk walk, is an effective way to get your muscles warmed up. Additionally, you can incorporate some basic exercises, such as jumping jacks and lunges, into your warm-up routine. These simple movements help to increase blood flow and oxygen to your muscles, improving their flexibility and preparing them for the workout ahead. By taking the time to warm up properly, you can minimize your risk of injury and maximize your workout performance.