If you’re attempting to build muscle as well as gain strength, you need to be on a strength training workout programme. A lot of individuals will make the mistake of merely going about their workouts with no rhyme or reason. These people also sometimes wing it with exercises which they like, however unfortunately, that frequently doesn’t lead to results.
When you’re on a proper strength training workout programme that’s consistent, well-rounded in addition to manageable with your lifestyle and skillset, you’ll know precisely what to do and how to make progress over time in order to reach your fitness goals. The correct strength training workout programme will also emphasise compound movements and address any weaknesses you may have.
Not sure how to design an efficient strength training workout programme? Read on to find out more.
How To Add Strength Training Workouts For Beginners Into Your Routine
Preferably, a beginner strength training workout should include eight to 10 exercises that target the main muscle groups. This total-body routine does just that and can be done a few times a week to maintain and build strength all over.
Begin small with your weights and increase these as needed.
Select a weight which is just heavy enough for you to complete 10 reps. By that eighth rep, you’ll be feeling really happy it’s almost over! This will make sure that you’re challenging your muscles so they can grow and get stronger while – at the same time – burning the max calories in every workout.
Start With Body Weight To Learn Fundamental Movement Patterns
Bodyweight exercises are a phenomenal place to begin if you’re new to strength training.
Learning the various movement patterns before you add on an additional load, such as dumbbells, should always be a top priority, as it assists with decreasing your risk of injury and will assist you with lifting more weight down the road.
There are five fundamental moves:
- Pull, as well as
- Core work.
There are many different variations of each of those movements, however for beginners, we tend to lean towards a bodyweight squat, glute bridges, push-ups (on an incline if required), inverted rows, in addition to planks.
There are five primary manoeuvres, in addition to movements, such as throwing, crawling as well as climbing:
- Hip-dominant (deadlifts, hinges as well as swings),
- Knee-dominant (squats and lunges),
- Pushing movements (push-ups, dips, and presses),
- Pulling movements (rows and pull-ups), and
- Gait patterns, for example walking and running.
Body weight gives you the opportunity to focus on form first, so you are able to set yourself up with a solid, safe basis and then address any muscle imbalances. A lot of personal training clients want to jump right into advanced techniques, however it’s far better to begin small and build off that momentum than to be out of the gym for a few weeks with a troublesome injury.
We all have imbalances and weakness which prevent us from moving optimally. These bands will assist with that as well.
It is very important to address these prior to adding a significant external load to your strength training workouts or else you’ll just be layering strength on top of dysfunction. Working with a trained personal training professional who can take you through some basic assessments will help you with determining what muscles might be over/under active and how to begin correcting these issues.
If you want to learn more about strength training then you need to check out our Personal Training Diploma. Follow this link to find out more.