Starting a strength or resistance training plan may seem daunting, but following a few simple steps can help you gain some fantastic results.
Using progressively heavier weights or increasing resistance makes muscles stronger – this increases muscle mass, tones muscles and strengthens bones.
People should aim to perform strengthening exercises for all major muscle groups – legs, hips, back, chest, abdomen, shoulders and arms – at least twice a week.
One set — usually 8 to 12 repetitions of the same movement — per session is effective, though some evidence suggests that two to three sets may be better.
Your muscles need at least 48 hours to recover between strength training sessions.
Read on for our top seven tips to enjoy quality strength or resistance training.
Warm up and cool down
Walking is a great way to warm up and stretching is an excellent way to cool down.
Do each for 10 minutes and spend a little time after your session checking out the VonBets bonus code 2018 while rehydrating.
Focus on form
Align your body correctly and move smoothly through each exercise. Poor form can lead to injuries.
When learning a strength training routine, many experts suggest starting with no weight or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group.
Stay in control
Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. Count to three while lowering a weight, hold, then count to three while raising it to the starting position.
Don’t forget to breath
Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling – inhale as you release.
Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise.
Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can’t do the last two reps, choose a lighter weight.
Stick with your routine
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 break your workout into upper and lower body components. Be sure to perform each component two or three times a week.
Take a break
Strength training causes tiny tears in muscle tissue. These tears aren’t harmful, but they are important – muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session.