Muscle strength training tips for beginners

For those of you who are new to starting muscle strength training, maybe you will be faced with various questions such as where to start, how many times to practice, to what. Actually it's not that difficult, really. Provided you know the right steps to get started.

Simply put, according to Hannah Davis, C.S.C.S, a personal trainer and strength training specialist, muscle strength training is aimed at training the body's work and muscle strength through body movements and sports equipment. Not only that, there are still many benefits gained by doing this exercise.

Among them are increasing the body's metabolic rate, burning more calories, strengthening bones and joints, even improving blood pressure. Well, if you are still a beginner who wants to try muscle strength training, you can apply some of these tips.

1. Warming up

Like exercise in general, it is important to warm up before starting muscle strength training. The goal is to avoid injury and relax the stiff muscles so they are not surprised when doing the exercises.

The trick is not difficult, you only need about five to ten minutes which starts with various heating options. For example, brisk walking, casual jogging, or dynamic stretching. Dynamic stretching uses controlled movements to flex muscles while increasing the range of your movements, including by kicking and walking.

2. Start by relying on your own weight

As a beginner who wants to try muscle strength training, you should not over-work the muscles of the body by using a weight-bearing exercise device. Instead, you can start by using small exercise equipment such as resistance bands, kettlebell practice balls, to small dumbbells.

Even to be safer, take advantage of your own body weight as an initial step in muscle strength training. Moves that can be tried include squats, push-ups, and lunges. After that, you can continue training to a higher level gradually.

3. Set the exercise frequency gradually

Hannah Davis said that people who are just starting muscle strength training should start with a mild frequency of exercise first. For example two days a week in the first two to three weeks. After that you can add the frequency to three days a week. This aims to adjust the body so as not to be shocked and more familiar with this exercise.

Not only that, you also have to adjust the duration of the sport from the beginning of the exercise. Initially try 20 minutes for one session, then add time gradually if you are used to it. Ideally, the more often you do strength training, the frequency and duration of training will increase.

4. Combine upper and lower body movements

Muscle strength training will be more effective if done evenly using all body muscles from top to bottom. The reason is, exercises that involve all the muscles of the body can maximize the work of your body's muscles and calorie burning.

Easy, you can combine several movements that involve the upper and lower body in one exercise. Hannah Davis suggested various movements, ranging from squats and push-ups; lunges and lat pulldown; and mountain climber and bench row.

5. Consistent with the same movement, then develop

People who are reliable in exercising muscle strength can do exercises with various tools and movements that are always different every day. However, for those of you who are just starting out, you don't have to follow that if it's not comfortable.

Instead, keep doing the same movements for two to three times to build basic fitness and strength. If you want better results, you can repeat the same exercise by increasing the difficulty of movement and the weight of the tools used during the exercise gradually.

6. Stretch and cool after exercise

Stretching after exercise is important to help increase body flexibility. While light cooling is also good to calm the nervous system after working hard.

7. Rest your body

As a beginner in muscle strength training, maybe your body will experience a little pain and pain because it is still in the adaptation stage. That is why, after doing this exercise you are encouraged to maximize rest time. The reason is, if you constantly force the work of the muscles without providing rest time for recovery, then the muscle will have difficulty to repair and rebuild itself.