Strength training is important for weight loss, raising your metabolism, burning fat, building muscle and keeping your bones and connective tissue strong. Check with your doctor before beginning exercise if you have any medical conditions or are pregnant.
-
Start with a program that works ALL muscle groups 1-2 non-consecutive days a week (never work the same muscle two days in a row).
-
Warm up with 5-10 minutes of light cardio to avoid injury
-
Choose one exercise for each muscle group and do 1 set of 10-16 repetitions of each exercise
- Give yourself at least a day of rest (though you may need more after the first workout) to recover
- Each session, add either 1 repetition and/or a few pounds of weight to each exercise to progress
- You want to challenge yourself, not kill yourself. The first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing. You have plenty of time to build muscle!
- After 6 or more weeks of consistent strength training, you can change your routine to make it more difficult
- Stretch between sets and after your workout.
- You should work all of your muscle groups each week so that you avoid muscle imbalances, which could lead to injury.
- Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
SAMPLE WORKOUTS: