Strength or resistance training is a cornerstone of a comprehensive fitness routine, providing numerous advantages for muscle development and overall health. Whether you prefer traditional weightlifting, the versatility of resistance bands, or the simplicity of body weight exercises, integrating these seven essential tips into your workout regimen can steer you towards achieving your fitness aspirations with safety and efficacy.
By focusing on proper form, controlled movements, and gradual progression, you can maximise the benefits of strength training while minimising the risk of injury. These tips include aspects such as warming up and cooling down, maintaining correct form, controlling the tempo of your exercises, mindful breathing, gradual weight increase, consistency in training, and allowing ample rest for muscle recovery, says fitness trainer Raghav Sharma of Mind Body Goal, a gym chain.
Whether you're a seasoned fitness enthusiast or just starting, following these guidelines can help you build a stronger, healthier body over time.
Warm up and cool down
Start your strength-training session with a 5 to 10-minute warm-up. Activities like brisk walking or dynamic stretching prepare your muscles for the upcoming workout. Likewise, after your session, engage in gentle stretches to enhance flexibility and aid in muscle recovery, says Sharma.
Focus on proper form, not weight
Correct form is crucial in strength training. Ensure your body alignment is correct for each exercise, moving through a full range of motion. Begin with no weight or light weights to master the movement. Emphasise on controlled lifts and descents to target specific muscle groups and prevent injuries stemming from poor form.
Maintain a controlled tempo
Avoid rushing through exercises. Control your movements by counting to three on both the lifting and lowering phases. This deliberate tempo engages your muscles fully and prevents relying on momentum. By maintaining control, you maximise the effectiveness of each repetition.
Practice mindful breathing
Coordinate your breathing with your movements. Exhale during the exertion phase (lifting, pushing, or pulling) and inhale during the release. Proper breathing ensures optimal oxygen flow to your muscles, stabilises your core, and helps maintain focus and control throughout your workout.
Gradually increase resistance
Progressively challenge your muscles by adding weight or resistance as you become stronger. Select a weight that allows you to complete 8 to 12 reps with proper form, feeling fatigued by the last few reps. If it feels too easy, gradually increase the weight. Avoid sacrificing form for heavier weights, as this raises the risk of injury.
Consistency is key
To achieve optimal results, aim to work all major muscle groups at least twice a week. You can choose between full-body workouts or split routines targeting different muscle groups on alternate days. Consistency is vital for muscle adaptation and growth. Stick to your plan to build strength progressively over time.
Take adequate rest
Muscles require time to recover and repair after strength training. Ensure a minimum of 48 hours of rest between sessions targeting the same muscle groups. These recovery periods are crucial for muscle growth and injury prevention. Sufficient rest reduces the risk of overuse injuries, enabling you to sustain a healthy training regimen.
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