Beginners Strength Training
Beginners strength training can be a very time consuming subject to research. I have found that anyone can learn and benefit from strength training... even beginners. Hey we all have to start somewhere.
There are 5 basics that all beginners to strength training must understand. They are:
1- Set Tangible Goals
2- Measure Your Fitness Levels Regularly
3- Talk With Your Doctor Before Starting Any Exercise Program- especially important for beginners strength training
4- Log Your Workouts Religiously
Beginners Strength Training Definitions
So what exactly is a rep and a set? Check out this beginner strength training vocabulary list. Don't panic! It's only 4 words long.
Beginning a strength training routine will be much easier once you know some basic definitions.
Repetition (rep) - One complete exercise motion.
Set- A group of repetitions.
Rest- The amount of time between sets and/or workout days.
Exhaustion or Fatigue- The point at which you cannot perform another rep using perfect form.
Beginners Strength Training How-To
At this point you should have identified your goals, taken your measurements, talked with your doctor, received my free strength training log, and made the decision to Stick With It! If you skipped over those steps then I'll wait here until you do them :)
**Whistles and Waits**
Done? Congratulations.
Now you need some beginners strength training 'how to' information. I know you must have tons of questions. I will cover the most common beginners strength training questions right here, right now.
How many reps and sets should I do?
How many reps and sets you do is completely dependent upon your goals and strength training method of choice.
There are so many methods out there to learn about. I have chosen a few popular ones for you to review. You can get more detailed information on methods by clicking here.
Click here for detailed information about strength training repetitions.
How fast should I lift weights?
Beginners strength training is a great place to learn about proper speed. I see a lot of people lifting weights waaaay to fast.
A good speed is somewhere between 2-4 seconds on the lift and 3-4 seconds on the lowering phase.
Your muscles aren't really doing the work if you move faster than that. Momentum is :)
Should I workout everyday?
How often you choose to workout is up to you. I always advise beginners to start slowly.
A very important rule is to allow your muscles at least 24-48 hours of rest before working them again. So for example, if you work your biceps today, let them rest tomorrow.
I know you will be eager to strength train everyday, but those muscle fibers need time to relax and repair. Strength training beginners must relax just like the pro's!
A good fitness program will include several days of strength training, several days of rest, several days of cardio and a superb nutrition program.
My Beginners Strength Training Favorites!
I absolutely love the basic 3 sets of 12 reps. While it may not sound jazzy, funky or fresh... it provides a great workout that is easy for beginners to strength training to understand and implement immediately. It's also easy for non-beginners to advance from.
I am assuming you are reading this page to get a start with beginners strength training. In that case, I recommend sticking with the basic method of 3 sets of 12 reps. KISS- Keep It Simple Silly. Once you are comfortable with that method, move onto different ones.