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7 Tips For a Safe and Successful Strength Training Program



Resistance or strength training will challenge your muscles by using a more potent counterforce, such as pushing against walls, lifting dumbbells, or pulling on a resistance bracelet. Muscles become more robust by using heavier weights and increasing resistance. This exercise can increase muscle mass, tone muscles, and strengthen bones. You can also use it to maintain your strength for daily activities like lifting groceries, climbing stairs, or getting on the bus.


According to the current guidelines for physical activity, strengthening exercises should be done at least twice per week for all major muscle groups (legs and hips, backs, chests, abdomens, shoulders, and arms). Although one set is usually 8-12 repetitions of the same movement per session, some evidence suggests that more than one set may be practical. Your muscles must rest for at least 48 hours between strength training sessions.


These seven tips will keep your strength training safe while still being effective.


  1. Warm-up, then cool down for 5-10 minutes. Walking is a great way to warm up. Stretching is a great way to cool off.


  1. It would be best if you were focusing on form and not weight. Move smoothly and align your body correctly. The poor condition can lead to injuries and slow gains. Experts recommend starting with very little or no weight when learning a strength training program. Focus on slow, controlled lifts and equally controlled descents while focusing on a specific muscle group.


  1. You can control your pace and not lose momentum. To illustrate, you can count to 3 while lowering your weight. Hold the weight and then count to 3, while lifting it back to its starting position.


  1. During your workouts, pay attention to your breathing. As you lift, push, pull, or lift, exhale. Then, inhale and let go.


  1. You can keep your muscles challenged by gradually increasing weight or resistance. You will need to adjust the weight depending on what exercise you are doing. It would help if you chose a sufficient weight to tire the target muscle or muscles in the last two repetitions but still allows you to keep good form.


You can do the final two reps if you are unable to. If that happens, try a lighter weight. If it feels too easy, add weight (1 to 2 pounds for the arms and 2 to 5 for the legs) or add another set to your workout (up to three sets). Remember that you must be able complete all repetitions with good form. The targeted muscles should feel exhausted by the end of the second set.


  1. Keep to your schedule. It is best to work all major muscles at least twice a week. You can do full-body strength training twice or three times per week. Or, you can break down your strength workout into lower- and upper-body components. If that is the case, perform each component at least twice a week.

  2. Give your muscles some time to recover. Small tears are caused by strength training. These tears aren’t dangerous, but they can make your muscles stronger. Before starting your next strength training session, give your muscles 48 hours to rest.


For more information on exercise, including creating a plan that works, and for detailed workouts, see Exercise: An exercise program you can live


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