If you've decided to add strength training to your workout routine, you're in for some serious body benefits. Building muscle makes you stronger, increases your endurance, helps control certain health conditions and even helps you lose weight by boosting your metabolism, according to MayoClinic.com. But to make the most of what strength training has to offer, it's important to educate yourself about proper and effective methods of gaining muscle.
Learn Proper Form First
Before you lift a single weight, you need to learn how to safely and effectively execute muscle-building moves. Without proper form and technique, you're unlikely to have major muscle gains and you're putting yourself at risk for serious injuries. Hire a personal trainer for two or three sessions and ask him to show you how to perform a large variety of exercises that encompass all your muscles. If a trainer doesn't fit into your budget, try taking a few strength-training classes at the gym or renting workout DVDs that feature muscle-building exercises.
Prevent Injuries
Every strength-training session should begin and end with at least five to 10 minutes of stretching and light aerobic activity, such as brisk walking or jogging. Your muscles should feel warm before you begin lifting any weight. To avoid overtraining, limit yourself to two or three 30-minute strength-training workouts and don't target the same muscles on consecutive days.
Focus On Your Core First
A muscle-building routine should target the entire body, but if you're new to strength training, your first priority is strengthening your core muscles -- the back and the abdominals. The rest of your body relies on these stabilizing muscles, so neglecting them can make you more prone to injuries, particularly in the lower back, reports Indiana University.
Choose The Appropriate Weight
If you lift weights that are too light, you won't be working your muscles hard enough to see any gains. But lift too heavy and you'll not only risk injury, it'll be nearly impossible to execute any moves properly. You know you're lifting the right amount if your muscles feel exhausted by the 12th repetition; you should just barely be able to squeeze out that last rep. When you can easily perform 15 repetitions, it's time to increase your weights.
Concentrate On Your Techniques
When you begin a strength-training workout, target large muscle groups such as the chest and back before smaller muscle groups that include the biceps and triceps. As you move through your strength-training sessions, remain conscious of your effort rather than trying to speed through the workout. Always use slow, controlled movements instead of momentum to lift the weight. Finally, remember to keep your spine neutral and your abs contracted and never hold your breath during an exercise. You should exhale during the point of maximum exertion.
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