training is a beneficial form of exercise for everybody no matter your age,
gender, or fitness background. And no, it’s never too late and you are never
too old to get started.
important to know a few fundamental principles of strength training:
- Resistance: You have to apply an appropriate resistance to build
muscle. The amount of resistance should be above what one is
accustomed to in everyday life. Add this resistance by using weight
machines, free weights, cable machines, various weighted tools or even your
- Balance: Make sure to work the entire musculoskeletal system,
to avoid postural and strength imbalances and injury. Work several muscle
groups at once when possible.
- Rest: Rest between sets of exercise for about 60-90 seconds
giving your muscles a chance to recover before you attempt the next
set. Also, rest 48 hours between bouts of weight training if you are
Other basics to help you be
your own bodyweight can be the most effective and most challenging training
tool. Add bodyweight training exercises to your workout with planks, push-ups,
squats or lunges. Equipment like TRX Suspension Training Straps or the
Synrgy360 can provide even more ways to make bodyweight training fun and effective.
the muscles do the work.
It’s important not to use momentum to lift free weights. You will activate more
muscle fibers if you lift and lower weights with purpose through your range of
motion. If you cannot lift a weight without swinging it, it is too heavy and
you should lower the amount of weight you are lifting. As a beginner, select a
weight that allows you to go for 15 repetitions. Around repetition 12, you
should be feeling a bit of fatigue.
good form. Stand tall
with your chest lifted and your arms naturally at your side. Don’t hunch over
in the shoulders or hold tension in your neck. Hold your abs tight. The
stronger your core, the more effective you will be at lifting weights. Make
sure you breathe. Exhale during the hardest part of the exercise to fuel the
movement. If you have questions about form, you may consider hiring a
personal trainer for a few sessions.
Pay attention to your body.
Never work through intense pain and learn to
differentiate between pain and muscle fatigue. Muscle fatigue is a feeling of
your muscles being tired but pain makes you want to say "Ouch!”