6 To-Do Strength Training Routines For Beginners
Strength training exercises do not only burn fat but they give definition and toughness to different muscles groups in your body. It may be hard for beginners to execute intense movements, or worse, it may be discouraging to them.
It is fitting that you ought to absorb the basic components and considerations in lifting weights. You must know how many repetitions to do, how long to do them, and how often you should be doing weightlifting routines. Prior to lifting weights, you must check with your doctor if you are capable of doing so. To make things appear convenient and easier to neophyte gym goers, consider these 6 to-do strength training routines for beginners:
1. Begin doing a program that works on every muscle group per day. It's not good to do biceps and triceps weightlifting or bench curls all days of the week. You can perhaps do arm training on Tuesday and Thursday, leg training on Wednesday, Friday and Saturday, and abdominal muscle training on Monday, Wednesday and Friday. Schedule them in a way that each muscle group won't be worn out.
2. Warm up for 45 minutes before executing your weight lifting. Because you are a beginner, you can do cardio for 15 to 30 minutes depending how much your body can tolerate.
3. When you do your dumbbell or barbell lifting, you carry on the lightweight ones because if you immediately get the heavy weights, you will have muscle tear. Start with 8-pounders and eventually you can increase along the way.
4. In terms of how many repetitions you are to do, you can settle for 8 to 16 repetitions. Do not attempt to do beyond that because your body is still trying to get attuned with the tension and intensity it feels.
5. Another routine you can do in replacement of barbell or dumbbell weight lifting is using the abs weight machine, leg abduction and adduction machine, shoulder and arm strengthening machine and others that can assist you develop balance and strength at the least tension possible. You don't want to punish yourself immediately with heavy loads, so manipulating gym machines with the assistance of a fitness mentor might be the best move.
6. You can envision that every week, you put on additional weight and repetitions in your strength training. If you are doing 8 repetitions of each set this week, you can do 10 repetitions next week. If you are carrying 8-pounder dumbbells this week, you can try 10 or 12 after two weeks. The first week of your workout aims to get you oriented with the execution, not the intensity and heaviness of tension.
It's very wise that you note the important to-do routines especially if you are a beginner in the fitness world. Do not attempt to be in level with veterans because you definitely differ in tolerance, speed and strength.
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