Strength training, cardio, and flexibility training are important pillars of any fitness regimen. However, if you’ve just joined a gym and are new to lifting weights, you need to be aware of a few best practices for lifting before jumping into a fitness program. Otherwise, you could become discouraged before you see any positive results. To help you avoid that, here are some essential tips for newcomers to strength training.
3 Strength Training Tips for New Gym Members
1. Start Slow
Once you’re following your ideal weight training routine, you should lift between three and five days per week. However, give your muscles some time to become accustomed before you start visiting the gym more frequently. For your first two or three weeks, focus on building muscle only twice per week for about 20 minutes at a time. Spend the remainder of your time performing cardio and stretching exercises. After your first few weeks, gradually increase the intensity and frequency of your strength workouts.
2. Always Warm Up
Take 10 or 15 minutes before each weight training session to warm up your muscles. Do some stretching and flexing exercises. Get the blood flowing to your arms and legs using a foam roller. A foam roller is a rolling massage device used to roll out tight muscles and relieve tension. Used before weight training, it prevents soreness and injuries; it also helps relieve pain after a workout.
3. Do 3 Sets of 15 Reps
For simplicity's sake, try to complete 3 sets of 15 repetitions for every muscle group. For instance, complete 15 lunge thrusts and 15 push-ups, followed by a short break. Then perform the same workout twice more before moving on to another exercise. Completing these sets should leave you feeling like you've conquered a challenge. If you can finish 15 reps without difficulty, it's time to increase the weight. Otherwise, you're wasting time and won't enjoy any gains.
For a rewarding workout, contact Broadway Fitness in St. Louis, MO. They offer expert personal training from experienced fitness experts skilled at motivating you to achieve your best results. You can also enjoy getting fit with a weight loss group, exercise classes, or even yoga. Check out their website to learn more about this gym, or call (314) 300-8997 to sign up for a gym.