Get Started with Strength Training

So you try to walk a little every day and eat healthy. You’ve covered all the bases when it comes to diet and exercise, right? Not necessarily. If you’re not including strength or resistance training in your routine, you could be missing out on a vital component of good health.

Why is strength training so important?

Physical fitness is a bit like a kitchen table &mdash all four legs are necessary to keep it balanced. In addition to cardiovascular exercise, power/speed work, and flexibility, you need the fourth leg &mdash muscle strength &mdash to balance out your fitness program. Muscle building helps you avoid injury by strengthening joints and improving bone density. It also improves balance and posture, making it easier to do everyday tasks like carrying groceries or tossing the football around with your family. Finally, more muscle mass revs up your metabolism, which helps you work toward your ideal weight and helps promote a youthful appearance as you age.

Strength training becomes increasingly important the older you get. Studies show that your metabolism tends to slow down by about 5% for every decade past the age of 40. If you’ve reached 40 and noticed that your metabolism seems to have slowed &mdash and your weight is starting to creep upward &mdash decreased muscle mass could potentially be the culprit.

Tips for starting a routine…and sticking with it

Starting a strength-training routine doesn’t have to be complicated. You just need to commit some time and energy to practicing each week. Try to be consistent; even if you only do it once a week for an hour, keep up that routine. After a few weeks you might want to mix some different exercises into your routine to keep your muscles challenged.

When you’re starting out, try for two 20- to 60-minute sessions per week, including all the major muscle groups and working upper body in one session and lower body the next. Always wait 48 hours before working the same muscle group again.

Lifting weights is the most effective way to increase strength. But if you can’t join a gym, don’t throw in the towel. You can do effective resistance training at home. Try push-ups, leg lifts, abdominal crunches, lunges, and squats. When you’re ready to increase the challenge, add small hand weights, barbells, resistance bands, or a medicine ball.

Also, if you’re new to strength training, start out slow. Try two sets of 10 reps each, resting in between each set for 30 to 60 seconds. You can always increase a weight if it feels too easy. But the first rule of thumb is to practice good form. Perform each rep slowly and carefully. If the weight is too heavy and your form falters, drop some weight. Using weights that are too heavy only risks injury, so build up gradually.

Get outside help

Finally, if you feel overwhelmed, you might want to get some help from an expert. Hiring a personal trainer to help you set up a strength-training program can be one of the best investments you make in your health. A personal trainer will help you set up your gym or home routine, making sure you’re using proper form and hitting all the major muscle groups. Even one session could be the boost you need to get started. Another option could be to purchase a fitness video to help you learn the basic weight-training exercises.

Whether you work out at home or go to the gym, don’t wait to get started on your strength-training routine. By building muscle, you’ll be able to enjoy the activities you love &mdash and be on the way to a healthier and happier life.

Always consult a physician before starting any exercise routine.