1. Do a cardio warmup
It’s essential to get your pulse rate up prior to starting your strength-training routine. Begin with a 5-minute warmup of brisk walking, light jogging, or dynamic stretching. Dynamic stretching uses controlled movements to relax your muscles and enhance your range of motion. Try performing some walking lunges or butt kicks.
- Learn proper technique
In order to avoid injuries, you need to know proper form and technique. Proper technique will make sure you are working the proper muscles without straining. If you are a true beginner, it could be beneficial to choose single workout. A trainer can instruct you the correct positions, grips, and motions while helping you build a basic strength-training routine. If you don’t wish to spend the money on a trainer, there is a lot of free content online to assist you to learn proper form.
- Know your options
You may associate weight training entirely with dumbbells, but they also aren’t your only option. In fact, there are several modes of muscle building at the gym, as well as your own family area! You can use resistance bands, weight bars, kettlebells, medicine balls, exercise balls, your individual body weight… the list goes on! You can also reap the benefits of strength-training classes your gym may offer. Classes are a reasonable way to learn how to use equipment that’s new to you as well as keeping your routine fresh.
- Determine the correct amount of weight for you
Figuring out the amount of weight you want to be using to get a given exercise uses a bit of experimentation. If you’re doing 3 teams of 12 reps of bicep curls, your arms should feel fatigued through the last set, and intensely fatigued from the last few reps. Your arms must be working hard, they could even be a little shaky, and you shouldn’t ever feel extreme discomfort. If you blow through your sets having no trouble, increase your weight. If you’re done from the second set, drop down the weight.
- Work on imbalances
Almost everyone is stronger one side of their body than the other. For this reason, I’m a big proponent of isolating each side during weight training so that they’re worked equally. For example, single-leg squats will ensure that you will be relying solely around the muscles within your working leg, as an alternative to letting your stronger leg do a lot of work. Having balanced strength on both sides of your body can be a true indicator of overall fitness, so try some isolated moves!