Introduction to Strength Training for Weight-Lifting Novices
So you’ve spent the last few days admiring the muscle tone of people at the gym. You’ve compared their muscle tone to yours. You now realize that your muscles aren’t nearly as impressive!
All those months at the gym have unfortunately failed to produce the muscle tone you want. As a result, you haven’t been able to achieve muscle strength. So what now? How do you enhance your knowledge of strength training as well as get desired results?
As a weight-lifting novice, this is exactly the guidance you require. As you read on, you’ll realize that you’re much closer to muscle strength than you think!
Consider these tips when completing weight training:
- Reps over weight. You may be impressed by the weights your gym mates can lift. But try not to be discouraged. You can easily achieve muscle definition by doing more reps with lighter weights.
- Heavier weights with fewer reps build bulk quickly. But if you’re more interested in definition, go for lighter weights with more reps. That way, you achieve better muscle conditioning.
- At the onset, free weights may work better for you than weight machines. Working with body resistance as opposed to machine resistance limits exposure to injury.
- The dietary involvement. A big part of strength training success is a healthy diet. The correct combination of exercise and diet will aid you in your strength training.
- Protein intake is crucial for muscle building. Before and after working out, consume high-protein foods
- If you’re lifting weights, carbohydrates are also important. They help to provide the fuel you need to keep going. The longer you can keep at it, the sooner you can expect to see results.
- Core strengthening. Having a strong core is important to developing overall strength. When you have a strong core, you’re better able to maintain your weight-training regimen. You’ll get good back support and you can stave off injury. Some good core strengthening exercises include:
- Planks, which are awesomely effective core strengthening exercises. All variations help to strengthen the abs, lower back, shoulders, and other muscle groups.
- Balance ball routines, which provide overall core strengthening support. The abdominals form part of your core and you can get really effective workouts using the balance ball.
- Pushups have a similar effect to planks, but focus a lot on upper body strength. Building strength this way makes working with weights much easier.
- Oblique twists, which support the transverse abdominis, target the muscle group located under the obliques and wrap around your spine for protection and stability.
- Building endurance. If you want to develop strength, plan to build up your endurance. Endurance training is important for sticking to a weight training routine. You can build endurance with any or all of the following workouts:
- Walking is by far the simplest endurance exercise. Start out with 10 minutes, then gradually increase the time and speed of steps. Walking gets your heart rate up, which can cause you to feel winded. By resisting that feeling and continuing the routine, you’ll eventually eliminate that winded feeling.
- Aerobics exercises help to build endurance and muscle strength at the same time. Spinning, for example, provides a great leg strengthening workout for its aerobic value.
- Swimming and playing racket sports like tennis or squash also require a high amount of energy. Building endurance results from routinely participating in these and other high energy sports.
Include these minor changes in your workout regimen and you’ll achieve better muscle strength and definition sooner than you think! Get started today!