Strength training requires ample discipline. Motivation wears off, and when it does, you must find other reasons to bring yourself to the gym. If you want to commit to strength training, follow this guide to look and feel your best.
Find Your WHY
Start with your WHY. Why do you want to lift weights? Is it because your doctor told you to be more active? Is it because carrying your groceries from the bus stop to your walk-up apartment has gotten you discouraged one too many times?
Your WHY will keep you going, long after the motivation fades. If you ask any fitness instructor to attest to this, they will say that “wanting to look toned” or “wanting abs” isn’t a good enough reason. You might get those abs, and then what? Try to choose a “why” that doesn’t relate to your physical appearance. Instead, choose one that betters your life. If your goal is to live long enough to meet your grandkids, you will want to build healthy habits and when it doesn’t feel like a chore, the habit is more likely to stick.
Once you have a goal in mind, it’s time to start.
Choose Your Learning Mode
If you are just starting out, you may want to consider a personal trainer. You don’t have to keep them around for more than a few months. By then, you will know the exercises well enough to do them on your own.
If a personal trainer is too costly, some gyms offer a free personal training session when you sign up. Utilize this session by asking them how to properly use different weight machines or the proper form for specific legs, back, arms, chest, and abs exercises.
If you don’t have access to a gym, YouTube will become your very best friend. BodyFit By Amy is a YouTube channel run by a personal trainer named Amy. Her weight training workouts while suitable for all fitness levels, are a great place to start as a beginner. Other channels like MadFit and Pamela Reif post dumbbell workouts on their channels. These are great videos to follow along to and can help teach you proper form. Additionally, many fitness instructors such as Nikki Font will post exercise ideas on Instagram and TikTok reels to inspire you to add variety to your sessions.
Don’t Skip the Warmup or Cool Down
Going straight into a heavy lifting workout is one of the worst mistakes to make. Our bodies need to be prepped. Warming up can prevent injury, especially when you start lifting heavier weights, so it’s a good idea to get into the habit now. A warmup can be as simple as a 5-minute incline walk on a treadmill. Jumping jacks or jogging works, too. Don’t forget to stretch after your workout. This helps reduce muscle tension.
Focus on 8-12 Reps
Rep: An exercise movement.
Set: Several reps.
A general rule of thumb is to pick a weight that you can properly use for 8-12 reps. If you can easily do 12 reps, increase the weight. If you can barely manage 7 reps, you will want to opt for a lighter weight. For each exercise, ideally aim for three sets of 8-12 reps. It’s better to use a lighter weight with proper form than it is to use a heavier one and put yourself at risk of injury. If you are using heavy weights, it’s a good idea to ask somebody to spot you. Remember to breathe. Inhale before lifting and exhale during a lift.
Rest Between Sets
Allow your muscles to rest at least one minute in between sets. If that feels too quick, take longer breaks (2-4 minutes long). There is nothing wrong with taking more time to catch your breath, sip on some water, and change your music before getting back in the zone.
Don’t Skip Leg Day
You know those guys who only work out their arms and not their legs? Be honest, you’ve seen them before. Don’t be like them. Don’t workout only one body part. Not only will you look disproportionate, but your strength will reach a capacity, and you risk injuring yourself.
Eat Enough, Sleep Enough, Rest Enough
If your intention is to build muscle, you will need to eat more. Your body needs energy to fuel these heavy workouts, and it gets that energy from carbs and protein.
Your muscles also need time to repair in between workouts. Sleep plays an important role in the recovery process. Each person is different, but depending on what your body needs, be sure to sleep 7-9 hours per night.
Spread out your workouts. Aim to lift 3-4 times a week, with one or two rest days in between each gym session.
Mindset
Remember that you are working out because you get to! That is a privilege in and of itself. There are many people who don’t have the ability to move their bodies, so if you are somebody that can, make the most of it. Allow yourself to feel joy and pride every time you complete a workout. It’s hard work, but it builds resilience and discipline – which are two traits that will serve you in other sectors of your life, too.
Claire Simpson | Contributing Writer
