Health

6 practical tips for starting out with strength training

Do you like the idea of toning up and improving your strength, but you’re not sure where to start? We hear you!

Whether you’re just starting out or you’re a 28 Day Weight Loss Challenge veteran, we’ve got some great tips here for those of you who haven’t done weight training before.

squats

6 practical tips for starting out with strength training

1. Keep it simple

Squat-Collage-2

If you’re just starting out with strength training, it’s OK to keep things simple and use your bodyweight as resistance.

Exercises like squats, push ups, planks etc are really good at building muscle and getting you toned in key areas. You can also do them easily at home, as these mums prove!

2. Don’t go too hard too soon

Add a couple of strength training weight or resistance workouts to your weekly exercise schedule to start with, then add another session or two over time.

So you are aiming to include 3-5 days of some sort of strength training each week together with your cardio type activities.

3. Remember to warm up and cool down

Post exercise muscle sorenessEnsure your muscles are warmed up before you start any weights or resistance band type workouts and also cool down and stretch when you’ve finished.

This will assist in reducing DOMS (delayed onset muscle soreness) that you may feel when starting a new type of workout and using muscles you may not regularly work on.

4. Choose the correct weights

Different exercises will require different types of weights. When first starting a weight focused exercise choose a weight that feels heavy enough to challenge you but not so heavy that it will mean your form isn’t on track.

If you can breeze through your reps, maybe think about choosing the next size of weight. You want to feel fatigued after your reps while ensuring your form is correct.

5. Rehydrate and refuel afterwards

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After a weights workout, rehydrate with lots of water and eat something with healthy carbs and some protein to replenish the energy stores your body has used while working out.

6. Take rest days

Take rest days when you need to. Listen to your body. If your muscles are really sore and you feel extra fatigued, take a day off from your weights training, and go for a gentle run or walk instead.

Find out more or join the 28 Day Weight Loss Challenge here.

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