How to start so you don’t get hurt or give up:
Many questions arise when we make the decision to start stregnth training – What do I do? How do I start getting Stronger? What strength Exercises should I do? What will get me the best results?
The truth is, strength training can get very complicated and complex (if you want it to) or it can be quite simple. After all, the common theme across strength training is the need to repeat things over and over again, hence the word reps and sets of reps. Reps being short form for repetitions. 😉
Here are some Tips to Start your Strength Training Routine
1) Make the Time Commitment:
Start with committing to 2 times per week:
- Start with 2 full-body sessions per week (30–45 minutes each).
- Include rest days between sessions for muscle recovery.
- Add a third session once you’re comfortable.
2) Include All Major Muscle Groups.
To support longevity, don’t just focus on arms or legs.
Cover:
Legs and Buttocks.
Core.
Back and chest.
Shoulders and arms.
3) Focus on form. Proper technique prevents injury and ensures you’re targeting the right muscles.
Consider:
- Watching form tutorials (YouTube or fitness apps).
- Training with a mirror.
- Getting a session or two with a certified trainer, especially if you’re over 50 or have health conditions.
4) Use Light Weights, Machines or Resistance Bands.
If you’re new to resistance training, start with:
- Dumbbells (1–5 lbs).
- Resistance bands with light tension.
- Gradually increase the number of reps to 15 or 20 for 3 or 4 sets BEFORE you increase the resistance or weight
Final Thoughts
Strength training is far more than a method for building muscle, it’s a foundational pillar for long-term health and well-being. The research shows that by preserving muscle mass, enhancing metabolic and cardiovascular health, improving balance and cognition, and promoting independence in daily life, strength training directly supports a longer and more vibrant life.
The evidence is compelling: just two sessions per week can significantly reduce mortality risk, especially when combined with aerobic exercise. As we age, staying strong isn’t just about aesthetics, it’s about living better, longer, and with greater confidence. Embracing resistance training today is an investment in the health and vitality of your future self.
Sources
https://www.health.harvard.edu/staying-healthy/strength-training-might-lengthen-life
https://pmc.ncbi.nlm.nih.gov/articles/PMC10199130
https://pmc.ncbi.nlm.nih.gov/articles/PMC7697352
https://pubmed.ncbi.nlm.nih.gov/22777332
https://www.healthline.com/health/exercise-fitness/lunges-benefits#overall-benefits
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670?
https://www.verywellfit.com/how-to-do-the-biceps-arm-curl-3498604
https://www.verywellfit.com/great-workout-for-chest-back-shoulders-and-arms-1231474
https://evolve-mma.com/blog/15-best-exercises-for-a-complete-upper-body-workout
https://www.verywellfit.com/how-to-do-a-perfect-abdominal-crunch-1229513
https://www.healthline.com/health/fitness/benefits-of-strength-training?
