Strength training for beginners....Do it the right way

As I have previously talked to, strength training is one of the most important parts of the fat loss pyramid. But starting strength training can be very confusing. Many people just concentrate on one body part while others think that focussing on cardio is the correct way.

First, let's understand what is strength training? Strength training is specially designed form of physical activity which puts pressure on muscle causing micro-tears. These microtears repair and grow to become larger in size. 

There are some important things to note before starting weight training. 

1. You don't need equipments or a gym to start. Bodyweight exercises like pushups and squats provide enough resistance for the body to grow. 

2. Lifting weights won't make women bulky. Women's have 1/20th the level of testosterone as that of men, they can't grow muscles the same way a man can. 

3. There are 3 types of muscle movements when it comes to muscle, namely eccentric, concentric, and static. A proper balance of each type of strength makes the muscle grow faster. 

As said earlier you don't need dumbells or kettlebells to build muscle and stay healthy. All you need is space and motivation to do it, However, proceeding in a progression is best and pushing your limits on the very first day is very dangerous. 

As your muscles are not ready to bear such a heavy load, cramps and muscle pain is very likely to happen. Starting with light weights and slowly raising the bar is the best deal. Doing warmup and cooldown before and after the workout respectively is the best way to avoid them. I havetaken into account 3 major components of workout namely-

1. Warmup

2. Strength training

3. Cooldown

Let's look at how beginners should do each of them for the best and fast results. 

1. Warmup

I usually emphasize a lot the importance of warmup before the workout. Warming up the body prevents injury, ensures that there is enough oxygen supply to muscles, and increase energy production for easy movement of muscles. 

Doing some dynamic stretches can also help a lot in relaxing muscles and relieve them from any pre-existing pain. 

Some of the main warmup exercises are-

1. Squats

Start with doing 10 in a row going as low as possible comfortably. Rest for 5 seconds and repeat in the same manner. Repeat like this for 2 rounds.

2. Lunges

Start with front lunges, try to touch the knee of the leg behind to the ground. Maintain a straight spine looking straight, the pressure should not be on the spine. Start with doing 15 in a row and resting for 15 sec., repeat like this 2 times for each leg.

3. Pushups

Start with normal pushups, try to do 10 in a row. Arms should be bend at 45 degrees and should not shake. If that is difficult start with wall pushups and then progress.

4. Standing knee ups

Start with doing for 30 seconds, keep the spine straight, and maintain a jogging pace. 

5. chest stretches

Start with doing for 30 seconds and resting for 10 seconds, make sure the chest is stretched to its full extend. Repeat like this 2 times.

6. Arm circles

Start with doing it for 20 seconds, first clockwise, and then anti-clockwise. Make sure your arms are straight but not locked. Rotate should completely and don't restrict its movement.

7. Tricep stretch

Start with doing 10 for each hand followed by a 5-second break. Repeat like this 2 times.

You can also jog for 5 minutes at a low pace or walk for 5-7 min to heat up the body. 

2. Strength training

If you are just starting to lift weights or do strength training, it is best to start with lightweight and then gradually increase it after some time or progressively increasing weights that you are lifting.

There are 3 ways you can progress-

1. Intensity- By increasing the number of repetitions performed

2. Taking shorter time intervals between sets

3. Increasing the days you train on

4. Increasing weight

Usually, I recommend keeping a diary or a notebook in which you record exercise, repetitions, and weight. Try increasing one or the other next time you hit the gym.

Training every muscle twice a week is best when it comes to growing muscle. Scheduling and planning days to accommodate every muscle group twice a week can look very difficult but doing exercises that hit multiple muscles can be very beneficial if you are short on time. 

Doing compound exercises (exercises that indulge multiple muscles at a single time) can help you make time for your work without tensing about the gym. 

Some examples of exercise are-

Biceps

Bicep curls, Alternate dumbbell curl, Standing cable curl, Diamond push up, side plank, chin-ups

triceps

Close grip bench press, Tricep dip, Tricep kickback, Skull crusher, One arm overhead extension

Shoulder

Overhead press, Lateral raises, Front raises, Arnold presses

back

Deadlift, Rows, Hyperextension, Lat pulldown, Plank, T-raises, pullups

chest

Incline and decline bench press, Pushup, Cable cross over

legs

Squats, Romanian deadlift, Lunges, Box jumps 

A sample routine will look like this-

1. Bicep curls (20 reps x 2 sets)

2. Deadlift ( 10 reps x 3 sets )

3. Bench press ( 15 reps x 3 sets )

4. Squats ( 10 reps x 3 sets )

5. Skull crusher ( 15 reps x 2 sets)

Taking 30-45 sec. rest between the sets and reps. 

3. Cooldown

Cool down after a workout is very important. It helps muscle recover from all the stress and help restore the heart rate to normal. Not doing cool down after a workout will result in muscle to stop contracting suddenly resulting in cramps and muscle fatigue.

Just a 5 minute cooldown is all you need, it relaxes the muscles and help prepare muscle and mind for rest of the day. 

Some examples of cooldown excersices are- 

1. Butterfly pose

2. Child pose

3. Light jogging or walking

4. Forward bend

5. Hamstring and quad stretch

Doing These exercise just once for 30 second is more than enough.

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