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Tips On Starting A Fitness and Strength Training Exercise Program

A basic strength training program increases muscle strength and definition. Research has shown that the benefits of strength training are far-reaching and complex. Fitness strength training exercise and weight training decrease bone loss from aging, for example. They build muscle but they can also build a sense of well being.

1) Start by setting your goals. Consider how you are going to measure your progress. Achieving goals helps maintain motivation. Goals can be measured in terms of weights being lifted at each station. Or measuring arms, thighs, and abs. Keep in mind that strength training may not lead to weight loss. Muscles are heavier than fat. So building up muscles can actually increase weight while lowering waist size.

2) Set a realistic time line. Setbacks happen. A setback is only a yellow light. The thing to do is to stop to reconsider. Then keep moving forward. The final goal is a lifetime of health and fitness. Don't lose that focus because you missed some sort of milestone.

3) Keep a training diary. Keep a record of your progress. Some changes can be small. Keeping a diary helps you to see those changes.

4) Be flexible. Do not measure your progress by some other athlete. They could be using a personal trainer. You can expect to attain faster results if you too have a personal trainer.

5) One other way to maintain your motivation is to have a partner. Find someone who is interested in your same goals. You can encourage each other to continue the work. Having a partner is especially good when doing weight training exercises. You both working together you can prevent a dangerous situation from developing.

6) Strength training exercises need to be done in a slow and deliberate fashion. Never swing the weights. And faster is not better. In fact, slower is better. Make the muscles contract and stretch slowly in each set of exercises. Your muscles will develop faster. You cut down on your risk of injury.

7) Always do warm ups. Even an aerobic cardiovascular exercise requires a warm up. This is especially true when lifting weights. Muscles damage easy from weights. If you don't have a trainer, use machines rather than free weights. Using free weights requires you to stabilize your core. The wrong muscles can be stressed. A machine can do that for you.

8) Skip a day between workouts. Lift weights every other day. Muscles need approximately 48 hours to heal fibers. This builds stronger muscle tissue. If you exercise every day, never train the same major muscle groups two or more days in a row. Do upper bodywork one day and lower bodywork the next. Do the exercise to your cardiovascular limit where fatigue begins to start. It's better to skip a day than to do short exercises every day. Give your body time to repair itself.

A strength training program helps one to look younger, stay flexible, and simply be more healthy. It's hard not to justify strength training programs into anyone's exercise routine. But a strength training program done wrong can cause injury.

Overdoing it can rupture muscles. You will lose rather than gain. You also lose motivation and can refuse to start a strength training program again.

Our previous article is on Step Aerobics.

Always consult with your doctor or a certified professional trainer before undertaking any exercises, treatments, or dietary supplements.

Other wiki resources: cardiovascular training; endurance training; strength training; aerobic exercise; stationary bike