If you’re dedicated to going to the gym and focused on strength training, you need to follow some specific actions and habits. Here’s a simple guide to get you started.
**Warm Up**
No matter what kind of exercise you’re planning, always begin with a warm-up. Spend up to 20 minutes warming up your muscles based on the activity you chose. This prepares your body for strength training.
**Technique**
The goal of strength training is to make your muscles stronger, not necessarily bigger. To do this efficiently, you need to learn the correct technique. With good technique, you don’t have to lift heavy weights to get strong. Strength comes from breaking down your muscles and letting them rebuild stronger.
**Options**
You don’t need to rely solely on free weights, body weight, bands, or machines to get stronger. The key is challenging your muscles and then allowing them to recover. Find a routine that is comfortable yet challenging, and doesn’t put too much strain on your muscles and joints. Start with low weight to focus on technique, then gradually increase weight and repetitions.
**Weight**
It might take some trial and error to find the right weight for you. Remember, strength training is about working your muscles to exhaustion, but don’t push them to the limit after just one set. Choose a weight that’s comfortable, allows you to maintain proper form, and is challenging for more than 10 to 14 reps.
**Isolation**
Many people have one side that’s stronger than the other. To address this, some prefer isolating muscles, working one side at a time to ensure even strength and maintain the same rhythm and rep count. A good set of dumbbells can help with this.
**Evolve**
Your body adapts quickly to routines, so you need to change up your exercises periodically to keep challenging it. Ensure these changes don’t put you at risk or ignore the need for rest.
**Rest**
Proper rest is crucial for getting stronger. Despite the advice to push harder, you can’t skip rest periods. This includes giving each muscle group enough recovery time and taking care of any soreness.
**Commitment**
You can’t build strength by being inconsistent. It’s a journey that requires regular effort and gradually increasing stamina and weights. Results come from dedication and showing up to the gym nearly every day. Are you ready for the challenge, both mentally and physically?