Tips To Build Muscle For Better Health

Are you convinced that strength training is a good move? If so, you may be wondering how to get started with it.

As a novice, getting started with strength training can be intimidating. After all, you will be surrounded by people lifting heavy weights and a lot of a rather complex machinery. Not to mention, if you suffer from back pain and other problems, it can be even more daunting of a task. Then you have to worry about using the right form to keep yourself from pinching a nerve or getting hurt.

Because of this, it’s best to leave it to the professionals. Hire a personal trainer that knows what they are doing. Hiring a fitness professional with the right qualifications is one of the best investments you can make. They will be able to give you the right kind of instruction and they can assess your fitness level and goals. They will then be able to tailor a fitness plan to help you progress and eventually achieve them.

A lot of people end up with injuries when they incorporate strength training into the mix. These injuries are the result of improper form and could have been easily avoided.

It’s always a good idea to read a book, watch a video, or look at health websites to try to get a good feel for how to complete an exercise.

Ideally, you want to start with using lesser amounts of weight for all of the exercises you are incorporating into your routine. The last thing you want to do is use heavyweights before you get the form down. This is only going to increase your chances of suffering an injury. Instead, try to use enough weight so you feel it, but not to cause you too much strain or pain. While a couple of smaller weights may not feel like much, it’s much better to learn how to perform exercises the right way before you start stacking the weights.

Another thing you have to consider is how much you should be working out. The guidelines set by the American College of Sports Medicine say that beginners should do around 2 days of workouts for their strength training exercises. Within each workout, you should incorporate around 8 to 10 various exercises that focus on all of the muscle groups throughout your body. You don’t want to focus too much on a single muscle group because you won’t be getting a total body workout. If you are new to the gym and unsure of your goals, you could hire a fitness trainer to help you figure out a fitness plan.

Free Weights or a Machine?

Both of these are great options to consider. You can get great results with either free weights or machines. There isn’t any official evidence that points to one being better or worse than the other. Typically, beginners will want to stick to using machines. Not only do they help you with form, but they will also typically allow you to sit while working out. This can be preferable for newcomers.

For those who are experienced and who are in good shape already, free weights are likely the better option. Not only do they allow you free range of motion, but they also allow you to better focus on stabiliser muscles too.

Regardless of which option you decide to go with, you’ll want to stick to basic exercises first. For some of the best upper body exercises, use these:

  • Bench press
  • Curls
  • Tricep extensions

For your lower body, you don’t want to start with the popular and hyped exercises like squats or lunges. Instead, you want to try exercises that aren’t as straining on your joints.

Here are some of the best exercises you can incorporate into your routine:

  • Quadriceps extensions
  • Hamstring curls
  • Standing leg lifts
  • Core work (your core is very important to injury avoidance)
Author: Transen