Strength training can be a tricky journey to both newbies and workout enthusiasts digressing from
cardio to weight lifting. Without proper guidance, one can take years before they begin bulking in
the right way. Some people choose the independent route in strength training and do not hire a
trainer or check into a gym.
They would rather purchase the necessary equipment and workout at home. In such cases, it is paramount to obtain appropriate guidelines on what to buy and what to do on and off the training sessions. The guidelines are also essential to other candidates who would rather utilize a gym without a trainer and need the inside tips on getting the most out of workout sessions.
1. Learn the equipment
It’s normal for beginners to be overwhelmed with weight lifting and resistance equipment. It’s
tempting to desire getting acquainted with the fancy tools fast. However, fitness experts advise. on
starting with the basic tools as long as they serve the purpose. Identify the free weights equipment
such as the Olympic bar, dumbbells, fixed weight bars, EZ Curl bars and trap bars.
To avoid using the wrong tools for squats and push and pulls, learn the different racks and machines. These include squat racks, squat stands, the smith machine, power rack, cable machines, the pull-up bar and the dip station. Most gyms have many other small types of equipment that are equally useful in weight lifting, like kettlebells, bands, collars and bumper plates.
2. Start with the right equipment
Dumbbells are a safe bet for strength training beginners. They provide a full range of motion and
workout the secondary muscles. These can include adjustable dumbbells that allow one to add
extra weights progressively. Barbells are great for deadlifts, squats and bench presses. They have
a big allowance for weight variation. Power racks have a broad versatility of exercises in addition to
deadlifts and squats.
Kettlebells are one of the small tools that are excellent for endurance training and strengthening muscles. Another killer upper body equipment is the power tower which builds biceps, triceps and the chest. Free weight types of equipment have the upper hand on machines because they utilize all of the body’s muscles whereas machines offer stability.
3. Evolve the workout routine
After deciding which equipment to use, one has to figure out which weight provides a comfortable
yet effective training. Finding the right value requires one to be flexible in trying out an array of
weights. Most beginners will start with the light tools for their comfortability. Experts advise on
picking the one that leaves your muscles fatigued after the last set.
The trick is to avoid the ones that leave the limbs extremely worn out as they may cause injury. Lifting heavy is the ultimate goal when trying to add on to the existing muscle, hence it is important to pace the workouts and add extra weights progressively.
4. Set the right training routine
The right routine is partially dependant on the amount of time available to work out every week.
However, a convenient strength training workout should be scheduled on intermittent days, such
as Monday, Wednesday and Friday.
This is to allow the muscles enough time to heal after reaping them apart with exercises. Try keeping a 45-minute workout session to have at least five minutes for light cardio before working out and five for stretching before or after the training.
5. Set the right reps and sets
An all-round strength training will work out the upper body and lower body in equal measure for
ones looking to bulk the body proportionally. Picking a few exercises from each category is a
comfortable start. For Example, for quads, do hamstrings, squads and box jumps. Perform
dumbbell rows and pull ups for the arms and so forth to ensure every body part is exercised. After
a while, one can mix up other variations of the same workouts to maintain stamina and balance.
Sometimes beginners overthink when drafting the perfect sets. However, four to five sets of a
single exercise are enough. Each set should have at least eight repetitions. Exceeding 15 reps
means that the weights are not high enough to provide the maximum workout. Take at least two
minutes to rest between each set to maintain momentum and increase effectiveness. Exercising the same muscles in a row is the fastest way to cause muscle burn out. Hence alternate the sets
for every different muscle group to relax other body parts before resuming on a set.
6. Prepare for strength training
Focusing on strength training can take the mind off of cardio workouts. Cardio and stretches are
however relevant when preparing to work out the muscles as they release tension and increase the
range of motion. Skipping rope lightly, butt kicks and walking lunges are suitable light exercises.
7. Balance the body
Naturally, one side of the body is stronger than the other. To gain a symmetrical posture and
strength it’s wise to perform exercises that do not require support from the other side of the body.
Single leg squats and deadlifts work out one side of the body extensively without straining the
8. Adopt a proper diet
A bigger part of working out involves having the right nutrition. Most people are familiar with
eating a proportioned, healthy diet to maintain a preferable weight while working out. Bulking
requires a slightly different routine. Eating more calories than one is burning will accelerate muscle
weight gain. The number of calories needed varies for every person. Hence observing the body’s
responses with different levels of calories is the sure way of determining the right amount of
Strength training boils down to eating right, having discipline and reacting to the body’s responses
for different weights. It can take longer for some to gain muscle since body types vary in makeup.
Hence the bottom line is to have a clear goal and consistent routines to mold the desired physique.
Keeping a workout journal is a wise way to track progress and map out future routines without
overthinking the process. Additionally, there are tons of expert strength training experts and
tutorials online with portfolios of the tangible results of people who followed the guidelines.