If you want to add strength training into your workout, it can be tricky to know where to start. For women especially, there are misconceptions about getting ‘big’ from lifting weights, which is not the case (unless you want it to be). Knowing where to start and where to progress to can be tricky too, so here is a quick run down of some of the basics of strength training, and how you can go about starting it all.
Building Muscle
In order to know how to build muscle, it is best to have an understanding about how it all works. In simple terms, you build muscle through strength training, by putting stress on the muscles. Then you give them time to rest, then put them under more strain. Each time this happens the muscles will tear slightly, and then get repaired through proteins, to build back together. Which raises another point; do you need to take protein shakes? If you’re eating a balanced diet with protein in, then it is unlikely. If you want to change your shape quickly, then extra protein could be a benefit. So really, it depends on your goals.
Equipment
If you go to a gym, then there won’t be much extra equipment that you need. You could look to get some weightlifting shoes perhaps, as they tend to be flatter than a lot of other training shoes. Gloves can help too, especially right at the start when you’re starting out. If you plan to train from home, then getting some adjustable free weights can be one of the best things that you can do. Then you can get the weights that you want, without having to have different weights all scattered around the house.
How To Progress
As you get stronger through your training, there will be a few different routes that you could follow to progress. One of the first is to carry on with the same sets and reps that you have been doing before, but this time, just increase the weight that you are lifting. Along similar lines, you could look to decrease the number of reps that you do, but increase the number of sets and the weight that you do (such as four reps of six, on a heavier weight). One of the second options could be to keep the weight the same, but simply do more reps. If you’re doing your training from home, then this could be a good option for you.
There are other things that you can do to make sure that you are always progressing. You could change the amount of time that you take in between each set, as well as the pace that you do each set (for example, slowing down on the release phase of a dumbbell curl). You can also change the grip with weights, to target different muscles.
As you embark on this journey, it is important to remember that everyone is different. You will need to listen to your body and look out for the cues when it tells you to slow down, or even push harder.
