When you want to build lean muscle, cardio isn’t enough. You need to add strength training to your fitness routine! It builds endurance, helps lose/maintain weight, and also strengthens joints and bones.
If you are a newbie to this exercise style, don’t fret. The following tips will help you do your best in strength training.
- Plan your training frequency
Depending on how many muscle groups you target every day, you need to plan the number of days for strength training. For example, if you go for two days per week, exercise all the muscle groups each time. If you opt for three days, then you can do the upper body on the first and third, with lower body on the second.
- Start with cardio warm-ups
Before you begin your weight training—workout, jog, walk or practise dynamic stretching to increase your heart rate and get your muscles ready.
- Work your way up
Don’t start with too much weight; begin with lesser than your expected ability. When you can finish 30 reps comfortably, increase it a bit.
- Perform adequate repetitions
Depending on your fitness goals, you can go for one or two sets of 8-12 repetitions with weights sufficiently heavy to tire your muscles. Remember to take a break of 30 to 90 seconds amid each set, and 1 to 2 minutes before each new exercise.
- Refuel your body
While you train your muscles, it is also important to fuel and refuel your body. Choose a balanced food option with complex carbs and lean protein to repair and build muscles post workout.
In short, it is important to start slow, build your way up, rest enough and refuel adequately. Following these tips will help you gain maximum benefits of strength training.
