What is Strength Training For Beginners
Big muscles, heavy weights, strong records – “strength training” is often directly associated with disciplines such as bodybuilding or powerlifting. Traditionally, however, the term only refers to physical resistance training, which is intended to improve motor strength. Through regular strength training for beginners, you can increase your performance and build muscle.
The training consists of various sports exercises that are embedded in a training plan. This training plan should address all muscle groups and bring you closer to your training goal. Whether you train only with your own body weight and mobile aids such as bands or progressively increase your weights with barbells and dumbbells – scaling up and down is possible in every form of training.
In general, you should remember that sufficient stimulus intensity must be set for your muscle building to be successful. With an individualized training plan that is optimally tailored to you, you can perfect the interaction between nerves and muscles and increase your muscle cross-section through consistent strength training for beginners.
Why Strength Training For Beginners is So Important?
More Performance In Everyday Life
Muscles are our support and our engine. Whether you’re doing your weekly grocery shopping or cleaning your apartment, even if you have no fitness ambitions, you can benefit from strength endurance training in everyday life. If you train adequately, you can prevent health risks such as back pain, but also cardiovascular diseases and improve your posture. Especially if you sit in the office a lot, strength training is an important way to support your physical health, in addition to sufficient exercise.
Physical and psychological stress reduction
Sport helps reduce stress: If you often don’t have time to breathe, strength training is just the thing for you. Use the gym as a time-out: put your phone away and concentrate fully on your training. Over time, you will also create a direct connection to your muscles, also known as the muscle-mind connection – if you can target your muscles more specifically, you can train even more effectively. Use your training sessions to relax and forget about everyday life for a moment. Strength training offers you a great opportunity to create a space for yourself in which you can find yourself.
Pumps for the beach body
The benefits of strength training don’t end with building muscle and reducing stress. If you train your muscles effectively, your fat burning will increase in the long term and your basal metabolic rate will rise. Strength training is therefore also an option for maintaining your ideal weight in the long term or, through weight loss, reaching your desired weight.
How to train your Muscles Effectively?
Building muscle requires discipline and planning. If you don’t have an overview of your current condition, your training goals and training sessions, you won’t be able to build your muscles effectively or efficiently. Therefore, your first step as a beginner in strength training should be to create an individual training plan . The best thing to do is to get professional help from a trainer who can give you the best possible support in achieving your training goals.
Before creating the plan, it is helpful to determine your current form. This includes weight, size and body fat percentage. Constantly monitoring these parameters will show you your successes and motivate you to keep training. As a beginner, your training plan usually includes a full-body workout to get you in general shape. Later, you can also follow a split training plan in which you target different muscle groups from day to day.
First of all, there is no perfect plan. So you should keep an eye on your progress and make adjustments if necessary. To start with, two to three sessions per week of 30-60 minutes each are ideal. These 60 minutes are split into 5-10 minutes of warm-up, 30-40 minutes of strength training and 5-10 minutes of cool-down. This time is more than enough to give your muscles enough stimulation and see results. Don’t neglect the warm-up either, because your body needs preparation to avoid risking injury. By stimulating blood circulation, you prepare your muscles for the training session and also have time to mentally prepare for your workout.
In general, quality is more important than quantity : give yourself enough time to do the exercises correctly. Use a little less weight and focus on clean repetitions rather than just moving the weight around.
9 Tips For Optimal Strength Training
We have listed nine common sources of error for you. You should consider these tips for an optimal start and quick, visible and noticeable success:
- Create an individual training plan tailored to your needs! Specific goals increase your motivation in sport ! In addition to your full-body workout, the training plan should also include rest breaks that give you and your muscles time to breathe. If you are unsure, it is best to get professional support from a fitness trainer.
- You can be your own training device! Strength training doesn’t necessarily only consist of exercises with heavy additional weights. Basic exercises with your own body weight can be very effective and improve your coordination. Whether sit-ups, burpees or squats, everything is allowed! You can also incorporate endurance training into your training plan, but don’t overwork yourself before strength training if your focus is on getting stronger. It’s not good to train with tired muscles!
- Start your training by training the large muscle groups! By initially concentrating on basic exercises that target the large muscle groups, you prepare your body optimally for the finer work. In addition, when training the large muscle groups, smaller muscles are always targeted and trained as well.
- Training alone is not everything! Optimal Diet is also Important.
- Sleep is also an important part of successful training. The body needs time to regenerate. You can find more tips for optimal regeneration in sport in our magazine!
- Train in moderation! More is not more: Your body, especially as a beginner, needs rest periods in which the muscles can regenerate!
- Warm up properly before strength training! Take the time to prepare your body for the upcoming training session, it will thank you! This will promote blood circulation and prevent injuries.
- Be gentle with yourself! You are a beginner in strength training, don’t set your goals too high! You will only achieve your training goals with patience and consistency! Many beginners are under the false impression that they can only achieve their training goals through hard training and therefore push themselves beyond their limits with the exercises. But that is anything but healthy! Finding the right level of exertion is essential for a healthy and effective training practice. So listen to the signals from your body and find your optimum between too little and too much exertion.
- Avoid too much alcohol! A glass of wine with a meal has never hurt anyone, but try to keep your alcohol consumption to a minimum. Alcohol weakens your body and slows down your training success. This generally applies to an unhealthy lifestyle.
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