How to get a smart start with strength training
You’re all pumped up and ready to go, maybe you made a new years resolution… or you’re just determined to get in shape for the summer. You’re eager and that’s a good thing - but hold on there. I was once like you; amped to get into the gym and start pumping iron. But you need to start slow and work your way up, trust me. And if you’ve already hit the gym before I caught you, like me, you’re probably so sore from that first workout that you won’t be able to hit the gym for WEEKS!
Although motion beats meditation (meaning it’s a good thing you’re at least doing SOMETHING!) The truth is, I had gone too fast and just jumped in when I should have taken things slow and built my strength gradually. Now it’s all good because everything worked out fine in the long run, a lot of would be weight lifters get discouraged quickly because they failed to start small in their bodybuilding plans. This is a shame because if you’re going to make working out a part of your life from here on out, you’re going to have to enjoy it!
It’s not only this that concerns me (although I do hate to see people drop out and fail to reach their potential). Injuries can easily result as a product of newly minted body builders getting too enthusiastic about those first few workout sessions.
I’d like to give those of you who are new to strength training a few pointers on getting started the right way. It can make all the difference between success and failure in weightlifting; so please, read on!
The first thing you want to do is help your body be prepared for the rigors of strength training — we call this anatomical adaptation in the “nerd” circles. Before you even hit the weight room, consider starting with a routine of full body workouts to build overall strength and endurance.
After a few weeks of general strength and endurance training, getting you’re whole body ready for some serious training, when you feel ready (or simply cannot wait), try just one exercise per part of the body you want to focus strength training on. Keep your reps low; even if you don’t feel “pumped” right away don’t worry. Rome wasn’t built in a day, and neither were the weightlifting pros. Be patient. You are laying the ground work for serious bodybuilding later.
After a few weeks, you can gradually increase the amount of weight you are lifting and add a few more reps - stick with this new weight and number of reps for a few weeks before increasing. One more thing; the pros know this, but it’s extra important fro the beginner: make sure to take a day off in between workout days (two days if it has been an exceptionally strenuous workout).
Remember, slow and steady is the smart way to start strength training. You’ll begin building muscle before you know it, but you have to start small. Have a great workout!