Walking is frequently ranked among the best forms of exercise for improving overall health. It is simple, it is attainable, and it works. But once you become more active, you might want to try something else to get stronger or further improve your fitness strength training. Strength training is also a great way to supercharge your health in a variety of ways, from building muscle to rebuilding bone, posture, and metabolism. But to a newcomer, it can also feel intimidating. The good news is that when it comes to strength training, the basics are enough to see results. The truth is, with the right mentality, it can actually be a fun and rewarding process. Here’s how to begin and why it’s worth it to add strength training to your fitness routine.
Pros of Strength Training
Before we get into how to start, it’s important to know why strength training is great. This is not just about adding bulk; it’s about getting healthier and fitter overall. Here are a few key benefits:
- More Muscle Mass: As we get older, every day our muscle mass is declining. Resistance training enables more muscle, which is crucial for functional and independent strength.
- Boosted Metabolism: The more muscle mass you have, the greater your metabolism. So you’ll burn more calories even while doing nothing, which is great for weight management.
- Improved Bone Health: Load-bearing activities (such as resistance training) help us build strong bones. This can help reduce the risk of osteoporosis as you age.
- Improved Mental Health: Strength training also triggers endorphins – the “feel good” hormones that can mitigate stress, anxiety, and depression. And it boosts your self-esteem by improving your body image and performance.
- Improved Functional Fitness: Functional tasks like carrying groceries, lifting a child, or climbing stairs become easier as strength improves.
Start Strength Training Like This
You don’t need to be intimidated by getting started with strength training. If you ease into it, you will build strength safely and effectively and achieve your objectives.
1. Seek Professional Help (If It’s Warranted)
If you are new to exercise or have health concerns, consult a healthcare professional or fitness professional. They can offer you some advice that can work to meet your specific needs and hopefully help you avoid injuries.
2. Begin with Body-weight Exercises
Seniors and beginners can also benefit a great deal from bodyweight exercises. These moves need no equipment and let you build strength at your own speed. Concentrate on doing the following motions:
- Squats: Awesome for working those legs, hips, and core.
- Push-ups: This works your chest, shoulders, and triceps.
- Planks: Great for core strength.
- Lunges: Strengthen the legs and glutes.
- Glute Bridges: Strengthening exercises to work those glutes and lower back.
These are easy but great exercises. Begin with 1–2 sets of 10–12 reps for each exercise and work your way up in weight as your strength increases.
3. Add the Dumbbell or Resistance Bands
Once you’ve mastered the basics with bodyweight training, you spice things up with light weights or resistance bands. These workout tools help you escalate the difficulty of your workouts. Begin with lighter weights (3-5 pounds for dumbbells) or light resistance bands. Perform exercises like:
- Dumbbell Rows: Strengthen your back.
- Concentrate on your arms.
- Resistance Band Lateral Walks: Target your hips and glutes.
As the muscles adapt, the weight or resistance can increase over time.
4. Focus on Form
Strength training is all about form. Bad form can also cause injuries. To ensure proper technique:
- Move deliberately and with control.
- Do not hyperextend your joints, especially when lifting weights.
- Work out your core when exercising to protect your spine.
You might find it helpful to see the exercises in action, either in videos or with a trainer, to make sure you’ve got the right form.
5. Create a Balanced Routine
For a balanced workout plan, work all of your major muscles two to three days a week with at least one day of rest between working the same muscle group. Here is a basic beginner routine example:
Day 1: Whole body, bodyweight exercises.
Day 2: Rest or light cardio (walk, cycle).
Day 3: Push-up strength training with dumbbells or bands.
Day 4: Rest or active recovery (like yoga or stretching).
Day 5: Weight lifting for the lower body.
Day 6: Something like cardio or a fun walk, swim, or bike ride.
Day 7: Rest or stretching.
With this schedule, you can build strength while giving your muscles plenty of time to rest between workouts.
Overcoming Common Barriers
Beginning a strength training workout can be daunting, but don’t allow these common obstacles to hold you back:
- No Time: If you’re busy, experiment with shorter workouts (20-30 minutes) that can be completed at home or during a lunch break.
- No Equipment Needed: No gym membership required. You don’t need any equipment to get going; bodyweight moves, dumbbells, or resistance bands will do it.
- Worry About Hurting Yourself: Take it slow, get the form right, then the speed. If you’re not sure how to do it, hire a trainer for a few sessions to help you.
Why Everyone Should Strength Train
Lifting weights is not just for athletes or bodybuilders. It works well for individuals of all ages and ability levels. Whether you want to focus on a stronger posture, injury prevention, or just want to feel stronger as you move throughout your daily life, strength training is an effective way of getting there.
As you get stronger, you’ll begin feeling better and noticing changes in your energy, confidence, and well-being. Strength training will be an investment you can make in your long-term health and fitness.
Final Thoughts
Beginning strength training can be difficult, but it doesn’t have to be. If you stay consistent, use proper form, and maintain a balanced routine, you’ll begin to see improvements in strength and overall health. And remember: Walking is one of the best workouts there is, we’re simply suggesting you add some strength to your regimen to help you feel stronger and healthier and more balanced down the road!
