How To Start a Strength Training Routine

Strength training is an important part of any fitness routine. It's essential for building muscle mass, improving endurance, and maintaining a healthy weight. In fact, contrary to what many people might think, researchers have discovered that strength training can be just as or more effective than cardio at helping people lose weight and reduce their risk of cardiovascular disease. In addition to these, there are a slew of other benefits of strength training that might not seem obvious, such as better mental health, stronger bones, and improved balance. 

Strength training is also an extremely versatile form of exercise that includes bodyweight exercises, resistance training, and weight lifting. Regardless of where you're at in your fitness journey or what your long-term goals are, there are plenty of ways to make strength training work for you. Whether you're just getting started and are feeling a little lost, or whether you're looking to try something new, here's a step-by-step guide to incorporating strength training into your workout routine.

Step 1: Make a Plan

To ensure that you're targeting all major muscle groups (chest, back, legs, shoulders, biceps, triceps, and core) evenly and also allowing adequate rest days in between, it's a good idea to draw up a plan for your strength training routine. In general, fitness experts agree that 2-3 strength training sessions each week is a good starting point, with at least one day of rest in between each session. It's up to you whether to designate certain days for certain muscle groups, or work each muscle group during each session. 

To build a basic weight lifting routine or strength routine, start by choosing 1-2 exercises for each muscle group. Each exercise should consist of 1-3 sets of 4-12 repetitions, with at least a 60-second rest in between sets. The number of sets and repetitions will depend on whether your primary goal is to burn fat or build strength, and how much weight (if any) you're using. 

If deciding which exercises and how many reps or sets to do feels bewildering, consider scheduling a session with a personal trainer. They'll help you build a routine based on your individual goals, and will also help you ensure that you're using proper technique for each exercise.

Don't forget that your strength training plan should also include a warm-up beforehand and a cool-down or stretching session afterward. 

Step 2: Start Small

Some strength training exercises—particularly those that involve weights—can be a little intimidating. However, it's perfectly possible to have a robust, effective strength training program that involves little to no weights. Consider starting off with body weight exercises such as push-ups, lunges, or squats, and adding weights in gradually. 

If you're ready to begin experimenting with weights, small dumbbells and resistance bands are a great starting point. For beginners, it's generally advisable to do more reps at a lower weight, at least until you're feeling more comfortable. 

Figuring out how to get started lifting weights may feel a little daunting, and you may have to do a little trial and error to figure out the right starting point for you. That's okay! Your baseline weight or resistance level should be low enough to allow you to complete all your reps, but high enough that doing so leaves your muscles feeling fatigued. 

Step 3: Switch It Up

The goal of any strength training routine is to constantly challenge your muscles. Once your current routine is no longer working your muscles to the point of fatigue, it's time to make modifications. You can do this by adding more weight, switching to different exercises, or changing your schedule to make your workouts harder. 

Step 4: Stay Safe

As with any form of exercise, strength training comes with a risk of injury, and this is particularly true if you're using weights. To ensure that you're staying safe, make sure to follow these safety guidelines during your strength training sessions:

• Always warm up and cool down
• Talk to your doctor before starting a strength training if you have any underlying medical conditions or injuries that might be aggravated by this type of workout
• Make sure you're using proper equipment, such as closed-toe shoes and clothing that allows for plenty of mobility. If you're going to be doing heavier lifts, consult with a trainer to see if a weight lifting belt or gloves might be a good idea for you. 
• Always be mindful of your technique and breathing, particularly when using weights or weight machines. Consult a trainer or fitness expert to make sure you're performing exercises correctly. 
• Always ask someone to spot you when lifting heavy weights. 
• Make sure you're giving your body adequate time to recover between exercise sessions. If you feel any pain, stop what you're doing and consult a trainer or doctor. 

Whether you're a beginner seeking support in developing your strength training routine or a veteran who's ready for a new challenge, there's something for you at Siegel JCC! The J is a vibrant, inclusive community center with offerings for members of all ages, backgrounds, and faiths. Members enjoy access to our well-equipped fitness center, indoor and outdoor pools, and group exercise classes, while children and teens benefit from a variety of programs from preschool and early childhood care to after-school care and summer camp. Whatever you're looking for, we've got something for you. Contact us today to discuss joining with a membership, or consider donating to support our programs!