Strength Training For Beginners-Steps To Success

Strength training can be daunting. There are lots of mixed messages out there and it can feel overwhelming wondering where to start, what exercises to do and how to do them safely. The good news is, with the correct approach you can get started and begin training safely and with confidence. In this article I share my top three strength training steps to success. These steps are especially useful if you’re a beginner. So if you’re ready to take action, read on.

Many women exercise with an overall goal to reduce body fat and tone up. However, most women spend their time doing the wrong types of exercise. This is usually because they don’t understand the role that muscle mass and overall body composition plays in the fat-loss equation. Many women shy away from strength training due to a fear of looking big and bulky. This is a false fear due to misunderstanding or lack of knowledge.

It takes big weights to build big muscles AND most women don’t have the natural hormone levels required to build big bulky muscles. Strength training, unlike cardio exercise, increases your lean mass which boosts your metabolism. In simple terms, the higher your lean mass (muscle) you have, the more efficiently you burn fat even while you sleep. As a rough estimate, for each kilogram of lean muscle you build, you burn approximately 50 extra calories every day. This makes strength training the smart choice for not only achieving a lean toned physique, but also maintaining it, for life.

When you grasp the information above, you understand that your metabolic rate is absolutely within your control. Where on your body excess fat is stored is genetically determined. However, whether you store excess fat on your body in the first place, is completely up to you. For women to appear “toned and firm” they would need to achieve a body composition with approximately 18-20% body fat. Most women carry in excess of 40% body fat. It is possible to change your body composition and strength training is the gold in your transformation.

Simple proven exercises, done with correct form, will get you results-every time. Focus on fundamental functional exercises that mimic movements you make in daily life. Stick with bodyweight and resistance band exercises or hold light dumbbells (1.5-2kg) if you’re just getting started. Think basic lunges, squats, raises, push ups, bridges and planks. There are lots of ways to modify these exercises as well, so start at your level and progress safely as you build strength. They key is quality. So pay attention to mastering the correct technique at first.

#3 on my list of strength training steps to success is to go slow. The more powerfully you focus inward and move with presence, the more powerfully the muscles will respond. Learn what exercises target which muscles so you can pay attention to what you’re doing instead of just going through the motions of exercise. Go slow during the eccentric or return phase to get the most benefit from each exercise you do. Slowing everything down not only helps you get the technique right, it also boosts results by using time under tension to transform your muscles.