Beginning a strength training regimen takes planning and organization. Strength training is known as one of the most effective workouts for weight loss and lean muscle growth. This form of exercise not only allows your metabolism to spike, but also keeps it running throughout the day so your are burning calories at rest. Strength training also replaces fat with lean muscle so your results are more noticeable. It is recommended to follow a set of steps to begin such a workout program.
Begin a Strength Training Regimen
Step 1
Collect exercise pieces, such as free weights, an exercise ball and a medicine ball.
Step 2
Write in a journal the days of the week and a section for exercise on each page. Record the exercises you will be doing and the number of reps per exercise.
Step 3
Weigh and measure yourself at the end of each week to record your progress.
Exercises for Strength Training
Step 1
Use the free weights to do a set of 10 bicep curls. Follow with a set of 12 chest presses, and end with a set of 10 above shoulder presses. Stretch and repeat the set.
Step 2
Do a set of 10 lunges and 10 squats while holding the free weights above your head. This will not only increase your strength but also your balance. Stretch and then repeat the set.
Step 3
Lay on an exercise ball so your torso wraps around the circular shape of the ball. Do a set of 20 crunches. Place the exercise ball under your pelvis with your hands and arms supporting your upper body. Slowly walk your arms forward so the ball is under your feet and shins. With your body parallel to the ground, roll the ball back and forth with your legs so they come forward to your chest. Continue for 12 reps, stretch and then repeat.
Step 4
Stand with your feet slightly bent and an exercise ball in one hand. Spread your arms all the way apart with the exercise ball in your right hand. Slowly bring your arms together passing the ball from one arm to another making sure arms are straight to whole time. Repeat for a set of 10 reps. Hold the ball out in front of your chest with both arms and continue with 10 squats.
Step 5
End your workout with a quick run to loosen up your body and a session of stretching.
Tips and Warnings
- When looking for weights, find a tool that is slightly difficult to lift. Strength training should be challenging to your body, so you want to make the most out of your session. Once you can lift with ease, then increase the weight you are using. Remember to do each movement slowly to prolong your muscle contraction, thus using more strength. Each exercise should be repeated for 2 sets, with however many reps you find challenging.
- Please consult a physician prior to beginning any exercise regimen. Remember to stretch and hydrate to prevent any injuries.
Things You'll Need
- Free weights
- Exercise ball
- Medicine ball
- Journal
Member Comments