I’m not expert but I had to figure a couple of things out on my own. (Always remember to consult your physician before starting a new diet and/or workout routine.) I wanted to share with you some of my personal rules for strength training. Incorporating strength training into your fitness routine will only make you stronger and better. Whatever goal you’re trying to reach, these workouts will help you get there. But first, it’s time for a little personal time.
This morning was the first day back into a new/old routine. I try to change my workouts up just a little so I don’t get bored. This morning was my first day “back” at Group Power (which is like Body Bump). I always said at the end of summer I would start to go back regularly and Labor Day has come and gone so it’s time. I also got to wear my new shirt that I got on CLEARANCE from Academy over the weekend!
Anyway, here are my dos and don’ts for strength training:
1. Do strength training 2-3/week! Early on in my journey I skipped my weight sessions in favor of cardio because cardio is the calorie burner. IMO, strength training is more important than cardio because that muscle helps burn all the flabulous fat!
2. Don’t do strength training on consecutive days. It’s important to have “no weight” days between workouts. Why? Because you need to give your muscles a chance to rebuild and repair. Otherwise, you’re just breaking your muscles every day.
3. Do squats. Squats help with so much. Hip mobility, leg strength, core…etc.
4. Do use good form. Form is a learned behavior, so if you’re doing it wrong from the start it’s going to be hard to correct behavior in the end. If your form is lacking due to fatigue, take a break for a minute and continue on. Which leads my to my next point…
5. Don’t have too much pride or fear to ask questions. Don’t know what you’re doing? Ask someone for help. I was intimidated by strength training so I hopped in a Group Power class where someone told me what to do and watched my form. That has been my primary source of strength training since the 3rd week of our weight loss journey. If you belong to a gym that offers group class, I’m sure there is a class like this on the schedule. Do your research on the class schedule and just do it.
If you’re not a member of a gym, there are plenty of exercises you can do on your own to help with your overall strength. Here are some links to some good stuff:
- Health has a great run down on some strength exercises for weight loss.
- Fitness Magazine has strength training for beginners.
- Shape has the best 10 exercises for women!
- Fitness Blender has free strength training workouts online for all levels of fitness. I use these when I can’t get to a class.
How often do you do strength training? What is your favorite type of strength training workout?