The Beginner’s Guide to Strength Training
There are many different goals that people tell me they want their fitness programs to achieve. However, the one goal that is most often cited is increased muscle tone and strength.
And, as a strength training coach and trainer I love to hear that, especially from my over-40 crowd.
After the age of 40 our strength begins to decline (they call this atrophy), and continues on that downward spiral to hell 8 to 10 percent, per decade, thereafter (Baltimore Longitudinal Study of Aging).
Now, this decline in strength not only affects our ability to move and our strength in general, it also has serious consequences on our metabolism.
Our metabolisms are what dictates how many calories we burn throughout the day. A higher metabolism, the more calories we will burn. The more calories burned, the better our chances are for a slimmer, trimmer body.
How do you keep your metabolism running as quick and agile as a bunny?
You can start by holding onto those muscles that are slowly disintegrating with each passing year.
The more muscle you have, the more calories your body needs to support that muscle (a pound of muscle at rest burns about 6 calories, while a pound of fat burns about 2).
You see, it requires more calories for the body to keep a pound of muscle warm (because the body loves staying in a homeostasis state of 98.6 degrees Fahrenheit), than it does a pound of fat.
Intense strength training can also increase your BMR (Basal Metabolic Rate) and your EPOC (Exercise Post Oxygen Consumption). Both of which can lead to some serious calorie burning.
In fact, fat loss studies have proven that high intensity strength training can burn fat faster than traditional aerobic exercise. So, say good bye to running and hello to the bench press if you are looking to lose weight.
What else can strength training do for me?
Strength training is the only means of fighting that age-related business of muscles wasting away (atrophying).
In addition, strength training: increases bone strength, decreases resting blood pressure and lowers individuals’ risk for type 2 diabetes.
And, as mentioned above it is also a champion when it comes to burning fat.
As a beginner how often should I lift weights?
Every day and twice on Sundays.
Just joking. If you are just starting to lift weights you are in a fantastic place. Beginner’s ALWAYS see gains, and quickly. It’s because the moves and exercises are a new stimulus to you and your body is going to respond in a positive and happy way!
I recommend, to all new exercisers, a twice a week strength training routine, working all the major muscle groups of the body, with at least a day’s rest in-between lift days.
From there, as you get stronger and more accustomed to strength training, progress to 3-4 times a week.
This change in frequency will usually have to happen by month three, as you start to plateau. However, a simple tweak to your intensity and how often you lift will get you over that hump so that you can continue to see change and growth.
Is it safe to strength train at any age?
You betcha! Strength training will help improve balance, (therefore decreasing the risk of falling), sustain a longer independence in life and reduce the risk of osteoporosis.
In a recent study, researchers found that walking by itself was not enough of an overload to stimulate bone-building cells. Weight training and impact-type exercises were found to be more advantageous.
Try this Beginner’s Strength Workout
How many reps should I do?
There are two primary types of muscle fibres: slow twitch and fast twitch.
Slow twitch muscle fibres move more slowly and have more mitochondria (structures located within the muscle cell that contain enzymes needed to metabolize food into energy sources). This means that they have a higher aerobic capacity and are less resistant to fatigue.
On the other hand, fast twitch muscle fibres are characterized by their fast speed of contraction but lower level of aerobic capacity. Since we carry both sets of fibres, I always recommend periodizing a strength program of:
- 4-8 weeks of high reps (1-3 sets of 13-20 repetitions) at a light load. This should address the slow twitch muscle fibres.
- Then, for the next 4-8 week period, switch your program to a heavier load of 8-12 reps for 1-4 sets. This type of programming should avoid exercise plateaus and address both types of muscle fibres.
Are machines better than dumbbells?
Machines. Suck. Period. All right, I’ll be a little generous; they are kind of good for beginners and those coming back to the gym after an injury.
This is because they support the individual and help dictate the plane of motion to lift in. However, that’s precisely why I hate them too.
We should be learning to support our own bodies and move through our own range of motion, and not that of a machine. I prefer dumbbells, barbells, kettlebells, tubing, TRX, cable machines, pulley systems, stability balls, the BOSU, the Rip Trainer, medicine balls and wobble boards.
Try this TRX & Dumbbell Workout.
Suggested workouts for beginners: