Most people understand the value of cardiovascular exercise in maintaining a slim, healthy physique. However, women especially might be less aware of the importance of strength training for health and fitness. The Mayo Clinic website reports that strength training provides countless benefits for both genders, particularly as you age. In addition to strengthening your bones, strength training can boost your metabolism, decrease your risk of injury and decrease your overall body fat. Talk to your doctor before beginning a strength training workout.
Step 1
Recognize your body type. According to the American Council on Fitness, begin your strength training program by understanding what to expect from your body.Of the three body types, the curvy, rounded endomorph will usually need to lose weight to see the results of strength training, while the slender ectomorph may become stronger, but lack visible muscle tone. Muscular mesomorphs generally respond to strength training quickly and visibly.
Step 2
Choose your weights. The Mayo Clinic website describes many options available for strength training, including free weights, resistance bands, or weight machines. The best choice for you depends on your fitness level, the health of your back or joints, and the approach you're most comfortable with. To increase your strength, use heavier weights and do fewer repetitions. For endurance, use lighter weights and do more repetitions. You may also wish to consult your doctor about the best type of equipment to use.
Step 3
Start gradually. According to the Mayo Clinic website, you should initially handle only as much weight as will exhaust your muscles after 12 repetitions. Start your workouts by stretching and do some light aerobic exercise prior to starting. After your first workout, take a day off to rest your muscles. Raise your weight levels only when you can easily do 15 repetitions of your current weights.
Step 4
Eat healthily. The American Council on Exercise reports that diets that restrict calories too severely often lead to a loss of lean muscle, which can counteract your strength-building efforts. Lean muscle is also important for keeping your metabolism at a peak level. The American Council on Exercise recommends eating a balanced, moderate diet that is low in fat and sufficient in calories to maintain lean muscle. The Mayo Clinic website cautions that although performance-enhancing supplements may seem appealing, they often have side effects, such as liver, kidney or cardiovascular damage.
Tips and Warnings
- When you're in pain, stop. The Mayo Clinic website warns that although some soreness is to be expected in the beginning, sharp pain or joint swelling means that you should take a break or reduce your workout intensity.
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