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How To Start Your Strength Training Program? prcvir.com 1 https://prcvir.com/blog/getting-started-with-strength-training/ How To Start Your Strength Training Program? Start a Last ing Strength Train ing rout ine. F ind out the in it ia l s teps that you must do, some strength train ing strategies that work and some strength train ing t ips for osteoporosis prevention. This f i r st part deals with the f i rs t s tage of a successful s trength train ing rout ine, goals and a plan for reaching them. How To Start Your Strength Training Program? prcvir.com 2 And of course, i t should be fol lowed by the actual strength train ing program itsel f , and use ef f ic ient strategies on how you perform your strength train ing rout ines. Step I: Setting Goals Al l goals , from successful entrepreneur to earning a doctorate start of f as an idea in your head. Writ ing down your goals on paper is a good step towards making those dreams a real i ty . Sett ing the goal of gett ing stronger and shaping your body is no di f ferent. The f i rst s tep you must take i s gett ing a notebook that you can dedicate to your new workout rout ine. Once you have your notebook dedicate the f i rs t page to a l l of your goals , th is can be anything from gett ing in shape for a heal thier l i festy le or g ett ing strong enough beat up your brother. How To Start Your Strength Training Program? prcvir.com 3 Next , break down your goals by the amount of t ime you expect i t to take to reach them. I t 's a real ly good idea to set short and long term goals . Reaching short term goals g ives you that extra boost you' l l need to sustain a long term f i tness rout ine and reach some of your bigger , longer term goals . Here is a sample l is t of goals : Short Term Goals : 1 : Bench press 150 lbs. 2 : Keep my rout ine going for at least a month 3: Be able to do 50 pushups Long Term Goals : 1 : Bench press 200 lbs. 2 : Keep my rout ine going for 3 months 3: Do 100 pushups 4: Look good for prom How To Start Your Strength Training Program? prcvir.com 4 Step II: The Plan Fl ip to the next b lank page in your f i tness journal and wri te a schedule for work ing out. A 3 day a week commitment i s great for beginne rs because excess ive strength train ing can damage the body, part icular ly i f you haven't been act ive lately . I f poss ib le, leave a day between every workout sess ion. Th is a l lows your body to recuperate f rom the stress and r igors of s trength train ing. I f you can't spread out your workout sess ions, focus on one muscle group dur ing each sess ion. This wi l l increase the ef fect iveness of your workouts and a lso prevent damage being done to your body. Next , p lan your workout rout ine. A good rout ine wi l l inc lude stretches to warm up your body. Stretching before workout sess ions i s a lso a good way to prevent in jur ies and remain l imber. Start ing off with a few pushups and crunches i s a lso a great way to gear your body up for a tough weight tra in ing rout ine. How To Start Your Strength Training Program? prcvir.com 5 Now, get out your journal and set dates and t imes for your f i tness sess ions, be very speci f ic and make sure you have enough to t ime warm up and cool down. Decide what muscle groups you' l l be working each day and design a workout rout ine speci f ical ly for yoursel f . This wi l l prevent you from competing against Joe Blow next to you who has been regular ly working out for the past 5 years and keep you on track to reach your goals . Step III: Your First Workout Your f i r st workout ever is not going to be your "normal rout ine". Rather , you're going to use your f i rs t sess ion to gauge how in -shape you are. Start with stretches of course and then perform some of these exercises to determine your physical condit ion: See how many crunches, s i t , pul l and ch in ups you can do in a minute. Next , check your max. Max means the maximum weight you can l i f t dur ing an exerc ise. How To Start Your Strength Training Program? prcvir.com 6 You can do this with bench press, leg press , cur l ing , chest press, shoulder press, squats , and almost any other strength train ing exercise. Then , you're going to want to the amount of weight you can rep with every strength train ing exercise you plan to do. "Rep" means to perform an exercise frequent ly without stopping. Write down a l l your resul ts in your f i tness journal and date i t . You' l l use this to track your progress which wi l l a lso keep you motivated to continue your s trength train ing rout ine. Hopeful ly , th is helps you understand the importance of keeping a log of your f i tness rout ine because i t can mean the di f ference between exercis ing for a week and exercis ing for l i fe. And to continue, here are some strategies that you can use in your strength tra in ing program. How To Start Your Strength Training Program? prcvir.com 7 Strength Training Strategies That Actually Work Over the years, there has been a surge of d i f ferent strength train ing techniques that have come onto the market and just faded away. Here, we discuss the train ing strategies to gain the maximum amount of musc le in the shortest t ime possible that have stood up to the test of t ime. Most of these strength -training strategies have been around for years but are no t fol lowed by many tra in ing systems these days. Let 's look at a few below that actual ly work. 1. Training Frequency The two main components of s trength tra in ing are the intensi ty of the exerc ise and the recovery after the exercise. In frequent , short , h ig h intensi ty weight tra in ing sess ions, fol lowed by the required amount of t ime to recover and become stronger is what is needed to increase funct ional muscle s ize in the shortest per iod of t ime. How To Start Your Strength Training Program? prcvir.com 8 The latest research has repeatedly shown that muscles over - compensate (become stronger) up to a week after the previous workout, provided that the musc les are tra ined to fa i lure. Remember i t ' s not the t rain ing vo lume but the intensi ty and recuperat ion that are important when i t comes to gains in s trength and muscle. 2. Exercises Per Session Tests under s tr ic t gym condit ions have revealed that you've only got a l imited amount of (readi ly avai lable) energy to use for a weight tra in ing sess ion. B lood tests on individuals have a lso revealed that b lood sugar levels (avai lable energy) drop dramatical ly a fter 20 to 30 minutes of h igh intensi ty tra in ing. As you only have a short per iod of t ime to tra in before our blood sugar level drops , "Exercise Select ion" is crucia l . You have to use Mult i - Joint or Compound movements, as th is of fer the most tra in ing st imulus for the avai lable amount of t ime. How To Start Your Strength Training Program? prcvir.com 9 In other words , you can tra in many musc les s imultaneously and thus use your energy more ef f ic ient ly . Per forming three to four exercises with high intensity dur ing a sess ion are wha t most people are capable of . A l l the main structures of the body are worked hard dur ing this t ime. Working on these big compound movements has a knock -on ef fect throughout the whole body. There is no need for specia l izat ion techniques or i so lat ion movemen ts. The fact i s , the whole body i s worked hard, rest , and recuperat ion is a l lowed to take place and at the next exerc ise sess ion you push out a few more reps than before with the same weight , then you have gotten stronger muscle. How To Start Your Strength Training Program? prcvir.com 10 3. Number of Sets Per Exercise After performing one complete set a compound exercise to total fa i lure, i t should be just about impossible to generate the same force and intensi ty for another complete set of the same exercise. I f you're able to generate the same force and intensi ty for this second set then i t ' l l be pretty obvious that not enough effort has been put into the f i r st set . Thus, you' l l have to ra ise the intensity level you put out for the f i rs t set . I f you give the f i rst set 100% effort and work the exercise hard to total fa i lure. For example, you cannot move the bar after the last rep. Then, there wi l l be not more requirement for further muscle s t imulat ion on that spec i f i c exerc ise. I f you think that volume train ing (mult iple sets ) i s more effect ive then you're wrong! The latest research shows that s ingle set tra in ing i s as benefic ia l as mult ip le set tra in ing. How To Start Your Strength Training Program? prcvir.com 11 Training one set wi l l decrease the chances of over -tra in ing. I t wi l l a l so a l low you to save more energy for other exercises required dur ing the workout. 4. Number of Repetitions Per Set The development of muscle and strength is interre lated, i t a lways has been. Strength train ing Sess ions produce increases in s trength that i s equal to increases in funct ional muscle. You' l l become stronger and you' l l grow m uscle . Cycl ing intensity through changes in repet it ions and weight throughout a ten -week program is an ef fect ive way to maintain progress ion and avoid train ing plateaus (s lumps in s trength) . Repet it ions can be cycled. The higher repet i t ion range wi l l s t imulate the s low twitch muscle f ibers and promote endurance. Moving further down the scale , the lower repeti t ion range wi l l act ivate the fast twitch muscle f ibers and increase strength and muscle s i ze. How To Start Your Strength Training Program? prcvir.com 12 And the next sect ion g ives you more guidance in strength train ing for your bone health. Strength Training Tips for Osteoporosis Prevention What's one of the best ways to prevent osteoporosis? According to many experts in the f ie ld of bone health , i t 's exerc ise. More speci f ica l ly , strength train ing of fers many benefi ts for men and women at r isk of bone loss from osteoporosis . Strength train ing, a l so cal led res istance tra in ing, uses res istance from free weights, res istance bands, and water exerc ise or weight machines to help bui ld strength in muscles. I t a lso can help work on the bones to prevent the loss of minerals that weaken them. In fact , according to sports doctors , s trength train ing can increase your bone strength, reduce your r isk of osteoporosis , improve the strength of your connect ive How To Start Your Strength Training Program? prcvir.com 13 t issues, which incr eases jo int stabi l i ty and increase the funct ional s trength of your musc les. I f you already have osteoporosis , say doctors , s trength train ing can st i l l benefi t you in many ways , but you should work with your doctor or an exper ienced physical therapist to design a workout that wi l l benef it your bones without increasing the r i sk of stress or compression fractures. I f your main intent is to prevent osteoporosis , you should work with heavier weights and more res istance. A study conducted at the Univers ity of Ar i zona and publ i shed in Medic ine and Science in Sports & Exercise g ives some answers to that. In that study, sc ient is ts recrui ted 140 post -menopausal women with a h istory of sedentary l i festy le for a year - long regimen of three t ime's weekly workouts. The women performed e ight exercises speci f ical ly chosen to work on part icular muscle groups. Sc ient ists took bone scans both before and after the study. The results showed that the chosen exercises had a measurable effect on the bones of the hips , s i te of the most common fractures in post -menopausal women. How To Start Your Strength Training Program? prcvir.com 14 They also found that the greater the amount of total weight l i f ted over the course of the year , the greater the benef its to the bones. I f you're just s tart ing a res is tance and strength train ing program, doctors and physical therapists of fer the fol lowing t ips : Consult your doctor and follow a program designed by a physical therapist which takes your strengths and needs into account. Work out at a gym or health club under the supervision of professionals who can help monitor and adjust your workout program. Start slow and build gradually. Strength and resistance training is a slow process. Never increase weights in resistance training more than 10% at a time because increasing more than that risks injury. Lift and lower weights slowly. Avoid 'jerking' them up to avoid injury. Perform your resistance workout every third day. How To Start Your Strength Training Program? prcvir.com 15 Avoid exercise that puts a lot of strain on your joints and bones, and stay away from the rowing machine. The bending required puts your spine at risk of compression fractures. If any area is particularly tender or stiff immediately after a workout, apply ice to it for 10-15 minutes to reduce inflammation. Proper exerc ise, weight control and a healthy diet a l l contr ibute to keeping your bones strong and preventing the loss of bone density due to osteoporosis . Do your bones a favor and give them a good workout a couple of t imes a week. There you go! Use the g iven suggest ions and instruct ions on how to start a strength train ing program on your o wn. There's no need to delay much further. There are other art ic les and resources here and around the web for more information that would be helpful to you. And don't forget , the most important thing i s to take act ion. The other steps mean nothing i f you w i l l not move and actual ly s tart doing i t . How To Start Your Strength Training Program? prcvir.com 16 How To Start Your Strength Training Program? prcvir.com 17 How To Start Your Strength Training Program? prcvir.com 18
