Strength training is the process of using resistance to muscular contraction to develop muscles, strength and anaerobic endurance, which means either lifting or pulling weights that offer sufficient resistance or even using your own body weight.
• Always consult your doctor in case of any medical conditions or injuries.
• Always warm up before you start lifting weights to prevent injury.
• Lift and lower your weights slowly. Don't use momentum to lift the weight.
• Don't hold your breath and use the full range of movement throughout the set.
• Pay attention to your posture and engage your abs in every movement you're doing to keep your balance and protect your spine.
• You want to challenge and not kill yourself! The first few weeks, focus on learning how to do each exercise properly rather than on how heavy a weight you're lifting or how many exercises you're doing.
• After six or more weeks of consistent strength training, you can change your routine to make it more difficult.
1. Overload: To build muscle, you need to use more resistance than your muscles are used to. This means that you should be lifting enough weights that you can ONLY complete the desired number of reps. You should be able to finish your last rep properly but with difficulty.
2. Progression: To avoid plateaus you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. Make these changes on a weekly or monthly basis.
3. Specificity: Train for your goal! That means if you want to increase your strength, your programme should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, choose a variety of rep ranges to target different muscle fibres.
4. Rest and recovery: Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups two days in a row.
• Revs up your metabolism
• Strengthens bones (especially important for women)
• Makes you stronger and increases muscular endurance
• Increases your confidence and self-esteem
• Improves co-ordination and balance