The strength training not only pursues an increase in muscle mass, but optimal physical condition to increase resistance when put into practice any other sport. Discover the keys to getting started in strength training to help you achieve your goals. Keep reading!
Sometimes we identify strength only with bodybuilding and, although in a session of this type, the growth of the muscles is sought, this is not the only goal. Strength is essential to gain stability in the core and increase power in the upper and lower body. A training of this type improves the physical conditions of runners, swimmers or cyclists.
If you are going to start working on strength, you will have to design a specific training plan with specific exercises and scheduled breaks to help you progress. In addition, you must monitor your diet knowing that you need a proper diet, which provides you with the energy you need for your muscles to grow and gain power.
4 basic tips to start doing strength exercises
First, consider this new stage realistically. Increasing muscle volume, gaining strength and endurance, requires a minimum time to see the first results. It will depend on the physical level you start from, but to give you an idea, it takes a minimum of 8 – 12 weeks to notice how your body changes and is stronger than ever.
In this period of time, some keys for your initiation in strength training to be effective are:
1. Plan the sessions taking into account the necessary breaks
Falling into overtraining is one of the common mistakes made by beginners. Each athlete will have to follow their own rhythm, but the ideal is to start strength training with 2 – 3 weekly sessions. It is essential not to exercise consecutive days. The muscles to grow and gain power require rest, to avoid overloads, exhaustion and possible injuries.
Also, when performing the different exercises, it is important, especially at the beginning, to respect the minutes of rest between each of them. Following the instructions of the trainer – monitor is essential to begin to work the strength in complete safety. Don’t be in a rush to increase the load and the number of repetitions.
2. Maximum repetition (RM)
It is another of the basic points in the first strength training. The Maximum Repetition (RM) defines the total amount of weight that you can carry at the time of doing one repetition. It is important to take it into account so as not to damage your muscles in the first sessions trying to lift more load than you should. At the beginning of strength training, weight control is essential to take advantage of and advance each session.
Knowing your RM you will be able to establish a perfectly regulated training, knowing, for example, that in the warm-up phase to do weights you should not exceed 40% – 50% of your total capacity and that reaching your maximum comfortably will require several sessions. The increase in intensity should always be progressive.
3. Basic exercises
It is important to start strength training by choosing exercises that target large muscle groups. Even if your goal is to have enviable biceps, you shouldn’t focus exclusively on curls in the first few sessions. The muscles of your body must develop harmoniously. Only when you are in minimal physical shape and have a well-toned general musculature can you focus on specific muscles.
Pulls, pull-ups, squats, bench press, pulley row, crunches, sit-ups, leg extensions, are some of the exercises that should not be missing in your first strength training. When it comes to getting going, remember that it is important to learn the technique of each exercise before launching yourself to increase the weight and the number of repetitions.
4. Proper diet
It is as important as the training itself. Follow a varied and balanced diet that contains at least 50% – 60% carbohydrates to have the energy you need and 20% – 30% protein, essential for the repair and growth of muscle fibers damaged during the first few strength training sessions. Remember to always consult your doubts with your personal trainer and your nutritionist.
As if that were not enough, a Harvard University study recently stated that strength training is one of the best exercises to get fit and, practiced in moderation and under the supervision of a professional monitor, is an ideal exercise to control the weight and strengthen the muscles of the whole body.