How beginners of all ages and abilities can build strength — without pumping iron

If you’ve had problems sticking to an exercise program in the past, maybe you were trying to do too much at once. Remember that it’s okay to start with a small amount. Even just a few minutes of exercise will benefit you and is better than nothing.

An ideal way to begin a strength training program is to work with a fitness professional, so you’re not struggling on your own or using improper technique. Enroll in a group exercise class, or work with a certified personal trainer one-on-one or in a small group setting. All of this can be done virtually online, or in person.

If you are limited in mobility, strength workouts can be done seated in a chair. I lead a weekly class online that is sponsored by Blue Cross NC and we welcome you to join us.

Working out at home, and don’t have equipment? Even two water bottles or soup cans can be substitute weights. Functional exercise doesn’t require fancy equipment. Here’s a strength circuit workout I created using a bottle of laundry detergent!

Whatever format you choose, be sure to warm up first and to stay hydrated.

Follow these guidelines for getting started with strength training

Do 2-3 strength workouts a week.

The current government physical activity guidelines recommend that adults do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on two or more days a week.

The American College of Sports Medicine (ACSM) advises that strength training workouts should include 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This way you get a fully-body workout.

Allow 1-2 rest days in between strength workouts.

For my personal training clients, I typically program alternating cardio-focused days and strength-focused days. For example, an aerobic activity on Monday, Wednesday and Friday; and varied strength training exercises that target the entire body on Tuesday, Thursday and Saturday. This schedule allows time in between strength workouts for muscles to recover, which is important.

It’s not the workout itself but rather the rest time in between your workouts when your muscles are actually being built. If you are lifting with enough resistance, your exercise causes micro-tears in the muscle fiber and then your body builds it back stronger. That’s how your muscle grows. Therefore, the rest period is an important component of your strength program.

Proper form is key.

This is one reason having professional assistance from a certified personal trainer is beneficial if you are a beginner. You might think you are doing a movement correctly, but may not be. Trainers are sticklers for good form, because it’s very important for both conditioning your body to move in the correct way and to prevent injury. A trainer will teach you the proper form for each exercise, provide modifications, and observe your movement to advise you on any correction needed.

Working out in front of a mirror is also helpful for checking your form.

Forget “no pain, no gain.”

That can lead to injury. While it’s normal to feel some muscular soreness the next day or so after strength building exercise, you should not be working out to the point of feeling pain that interferes with your normal activity. Muscle and tendon strains or tears are extremely painful and can take a long time to heal, so prevention is the best cure.

Use the appropriate amount of weight.

How much weight? This is highly individual. It depends on the person, their level of fitness, any physical limitations or health conditions they may have, their goals, the specific exercise being performed, and so on. With new exercises, start with lighter weights and build up.

You don’t have to lift super heavy to build strength and lean muscle mass. A university study found that lifting less weight more times is just as effective at building muscle as training with heavy weights. The key to muscle gain is working to the point of fatigue, say the researchers. That means doing as many reps as you can.

If muscle growth is your goal you have a choice: Lift heavier weights with fewer reps; or lift light weights with many reps.

If you are a beginner it’s a good idea to start with lighter weight dumbbells, or to use modifications if necessary when doing challenging body weight exercises. This will help prevent injury to your muscles, tendons and joints; and will enable you to focus on proper form. Then progress by working your way up to more over time.

For example, if push-ups on the floor are too difficult for you right now, instead do a standing push-up against a wall or against the kitchen counter. Modifications are a great way to get a workout personalized for your fitness level.

With my group exercise class members, many of whom are older adult females, I generally advise a beginner to start with 2 or 3 lb. dumbbells for upper body exercises. We typically do 2 sets of 8 reps of a variety of upper body, core and lower body strength exercises in a circuit format.

Increase intensity over time.

To get stronger, gradually increase the amount of weight, reps and sets over a period of weeks and months. As you notice the weights become easier to lift, increase the resistance and keep challenging your body to see optimal gains (ACE).

As the saying goes, “What challenges you, changes you.”

Increase your protein intake.

Protein is essential for building and maintaining muscle. For protein recommendations and more information, see this guide from the ACSM.

How long does it take to see results?

First, remember that results are about more than just aesthetics. If you are exercising regularly, you are doing something incredibly beneficial for your physical and mental health. That’s a big win.

There’s a difference between muscle strength and muscle size. Even if you don’t see a difference in size yet, it doesn’t mean you’re not getting stronger. It can take 6-8 weeks (or more) to begin to see visible results in terms of muscle size, but you are getting stronger from the first workout.

Even then, appearance is highly dependent upon the individual and their body type. Some people naturally put on muscle more easily, while others may be strong yet retain a leaner appearance. Genetics, hormones and other physiological factors all play a role.

Don’t compare yourself to others. Focus on becoming the best you, with what you have to work with.

Remember, you will feel results before you see them. It’s going to take some time and effort. Be consistent, stick with your program and don’t give up.

Strength training works — if you do it

Strength training can help you get healthier and more fit. There are many exercise modalities to choose from. There is something out there for everybody. So why not jump in and give it a go! Instead of putting it off, get started. Your body, mind and spirit will thank you.

If you are new to exercise or have any pre-existing conditions, it’s a good idea to see your health care provider for a checkup first and to discuss conditions that may affect what exercises are safe for you. Do not exercise or start any workout program if injured or have had a surgical procedure, until your physician or physical therapist has cleared you.

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