How to Get Started with Strength Training

While starting a new strength training routine can feel intimidating, especially for individuals who have never tried a weightlifting program before, strength training is an excellent way to build muscle, improve balance, prevent injuries, and stay physically and mentally well.

There are several key tips to getting started on your strength training journey that can help keep you safe and healthy while you get the hang of things. 

Focus on weightlifting form and technique

Learning proper lifting forms and techniques is key to preventing injuries while strength training. Having an effective form will not only allow you to lift heavier weights in the future, but ensures you’re targeting the muscles you intend to while not straining anything. Finding a reliable trainer to instruct you through new lifts is important to setting you up for success in your strength training efforts.

Start light and slowly work your way up

While you’re getting the hang of different weightlifting techniques, it’s important to start light until you have good form. Starting too heavy too fast can lead to stress injuries and strains, or leave you uncomfortably sore. Easing into lifting instead gives your muscles time to adapt to the movements and perfect your form before increasing your weights.

Listen to your body and don’t ignore pain

While some soreness is common in starting a new exercise routine of any kind, it’s really important for you to listen to your body and stop and speak up if you are experiencing discomfort or pain. If you’re experiencing sharp or shooting pain, stop the exercise you’re doing and don’t push through it. If you are hurt while weightlifting, make sure to take time to recover fully before coming back to your strength training routine to prevent injuring yourself further or more seriously. 

Warm up before and stretch afterwards

Warming your muscles up before you lift weights can prevent injury while lifting and prepares your body to perform at its best. A short warm up is key for increasing your range of motion, stretching out the muscles you’re going to use, and preparing for an effective workout. Post-workout, stretching and rolling out your muscles can help alleviate soreness and stiffness the next day. 

Remember to rest

Resting is crucial to success in a strength training routine. Rest provides your muscles with an opportunity to recover and repair, which is what helps you build muscle after stressing them in your workout. It can prevent stress injuries on your muscles and joints, prevent you from overtraining, and lead to better performance when you do lift. Rest should come not only in the form of spending days outside of the gym, but also in getting adequate sleep at night. 

Get started today!

Are you ready to start your strength training journey? Our trainers are ready to help you learn the foundations of weightlifting and meet your goals while staying safe and healthy. Our classes provide an opportunity to learn the basics in a small group setting, while our personal training allows you one-on-one time with a trainer to specifically train to your weight lifting goals. Additionally, our beginner program, (Em)Power Strength, is designed specifically for folks new to weightlifting. 

Try us for 14 days!