Strength training can provide you with a variety of benefits. Not only will it make you stronger and more muscular, but it can also help you drop any excess pounds and keep that pesky fat at bay. It strengthens your bones and connective tissue as well, leading to a stronger body overall, and one that is less susceptible to injuries. As you age, this becomes even more important, since adults may start to lose muscle mass as early as 25. However, with a regular training program, you can help slow this loss and stay strong for life.
Step 1
Aim to do strength-training workouts two to three times each week, and allow at least two days of resting in between each session. Most adults do not need to train more than this to receive the benefits from the exercises, and overtraining can lead to injury and fatigue.
Step 2
Exercise all of the major muscles in your body. Even if there is one area in particular that you wish to focus on, working your whole body will help you gain strength all over and ensure that you create a balanced-looking physique. Consider working one area of your body, such as your thighs, buttocks, hamstrings and calves, during one session, and then focus on your chest, back, arms and abdomen during the next.
Step 3
Select a weight that you can lift eight to 12 times before needing to put it down. Do the exercise in a slow and controlled fashion, breathing normally throughout. Lift the weight to a count of two and lower it to a count of four to receive the maximum benefits.
Step 4
Switch to a heavier weight once 12 repetitions become easy for you to do. In general, aim to increase the weight by about 5 to 10 percent each time you can perform 12 repetitions with the weight you are using. This will allow for safe and continued progress.
Step 5
Vary your routine. Free weights are not the only fitness equipment for strength training. You can also use weight machines and resistance bands, take a Pilates class or just use your own body weight. Consider using two or more of these methods each week to avoid growing bored and continue to challenge both your muscles and your mind.
Tips and Warnings
- Remember to include aerobic and flexibility training in your regimen as well. Talk with your doctor before beginning any new training program or fitness regimen. Let him know about any injuries or health conditions you have, as well as what your goals are for building muscle and strength. Also consider a consultation with a certified trainer to learn proper technique, particularly if you are brand new to exercise.
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