If you want to kick your fitness routine up a notch, consider giving the treadmill a break and showing the loaded barbells some love. Youll still sweat those calories off with the added benefit of toning your body. But what is strength training, exactly? To put it simply, strength training (a.k.a. resistance training) involves using your own bodyweight or tools, like dumbbells or resistance bands, to build muscle mass, strength, and endurance.
If youre new to the weight room, getting started might seem a little intimidating, but implementing strength training into your fitness routine doesnt mean you have to completely say bye to your preferred workout. You can start by practicing resistance training just a few times a week, says Sarah Revenig, CSCS, trainer at Soho Strength Lab. As you adapt, you can increase your frequency of training.
It usually takes a few weeks to start seeing results, but strength training is a sure way to build rock-solid abs, load up on your booty gains, or seriously sculpt that part of your body youve been determined to tone up. It also keeps your system burning calories even long after youve left the gym, a benefit that makes strength training worth it for those with weight loss goals. Heres a quick guide on strength training for those ready to get started.
Benefits Of Strength Training
Different Types Of Strength Training
Strength-Training Tips For Beginners
Here's a five-minute dynamic warm-up video you can do before any strength training workout:
How much time should I put into strength training?
According to the Office of Disease Prevention and Health Promotion (ODPHP), you should actively strength train at least two times per week. It's important to remember to engage all the major muscle groups. That includes the legs, hips, core, chest, shoulders, and arms.
In terms of how long, theres no specific time that you should be training for, but the exercises should be performed until you feel its difficult for you to get another repetition in. Your muscle strength and endurance will progressively increase over time, but gradually adding to the amount of weight and the days you workout will result in even stronger muscles, says ODPHP's Physical Activity Guidelines for Americans.
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