Finding time to exercise can be tricky, so if you’re regularly making time to walk, run, dance or bike, you should congratulate yourself. But if you’re always choosing a cardio workout, it’s time to add strength training to your routine.
“Strength training helps to improve metabolism, bone density, joint health and body awareness, which helps you if you’re about to fall or slip,” says Colleen Foster, a wellness instructor at UNC Wellness Centers. “It can help you get stronger and leaner, and it also just makes everyday living easier. And you don’t have to spend hours in the gym; you can see significant improvement with just two 20- to 30-minute sessions a week.”
Strength training is not about the size of your muscles (bodybuilding workouts are more focused on muscle mass) but rather about improving your overall strength and capability with body weight, resistance bands, free weights or machines.
Foster explains what you need to know to get started.
1. Talk to your doctor or a physical therapist.
Strength training comes with a lot of benefits, but there is a risk for injury, which is why it’s important to talk to your doctor or a physical therapist before starting, especially if you have a previous injury or health concern.
Injury or lack of previous experience doesn’t disqualify you from strength training, but you may need modified exercises or a specific plan to avoid future issues. A physical therapist can ensure that a muscle or joint is ready for a workout and give you some exercises or modifications to keep in mind.
“It’s important for every age and every type of body, but some people will need specific guidance,” Foster says. “Even if you’ve been sedentary, you can start to move the body and see the ways you are strong.”
2. Don’t assume you need heavy weights.
If you’re new to strength training, don’t start with heavy weights. In fact, you may not need to start with any equipment at all. Beginners to strength training can use the weight of their own body with exercises like squats, lunges and planks. Resistance bands or straps are cheap, easy to use at home and target muscles as effectively as weights.
“I see people who want to start with a lot of weight because they feel like they’re not working out if they don’t use heavy weights, but that’s how people get hurt,” Foster says, noting that some people who work out with heavier weights can only move them one or two inches. “You should only lift what you can control with a full range of motion.”
If you are using hand weights or a machine that provides resistance, Foster recommends starting small and gradually progressing, either by increasing the heaviness of the weight, the number of sets you do, or the number of repetitions you do per set.
“Start with two sets of 10 to 15 reps in the first couple of weeks to acclimate your body,” Foster says. “If you’re doing 12 to 15 reps, and you feel the challenge at rep eight or 10, you’re probably at the right weight. If you can do more than 15 reps while having a full conversation, your weight is probably too light. If you go up in weight, you might want to drop the number of reps at first.”
While it’s good to take note of how much weight you’re using and to adjust as your strength develops, Foster says people new to strength training should know it’s not the only way to measure progress.
“I had a client who started on a walker, then had a cane, who is now walking without assistance thanks to strength workouts,” she says. “That’s progress, too. If you’ve been sedentary, start with goals that are simple, attainable, agreeable and sustainable. We want you to feel better.”
3. Ask for help with your plan and form.
Intimidated by machines? Not sure what to do with a resistance band? Concerned that you’re not lifting a hand weight correctly? You’re not alone, but don’t let a lack of knowledge keep you from the benefits of this type of exercise.
If you’re a member of a gym or fitness center, you’re likely eligible for a free consultation with a personal trainer who can show you how machines work, check your ability to perform exercises correctly and give you a basic plan. Your gym or community center may offer group fitness classes related to strength that can serve as a good starting point. If your budget allows, investing in a few sessions with a personal trainer can provide additional guidance.
“A trainer can help you focus on form to keep injuries at bay,” Foster says. “We can also make sure you have a plan that works all major muscle groups and maximizes your time.”
There are many resources available online, but with this type of exercise, it’s good to get occasional real-life help.
“Many people can feel apprehensive or not know where to start, but there are fitness centers with people ready to help, who can provide some help for free,” Foster says. “There’s often someone on the floor who you can ask about a piece of equipment or who can show you the way to do something safely.”
4. Balance strength with cardio and recovery.
Strength training is an important part of your exercise routine, but it shouldn’t be the only part. Experts recommend that adults aim for strength workouts on two or more days a week, while also getting 150 minutes of moderate-intensity cardio exercise throughout the week.
“Most people can do some cardio or movement every day, but a beginner should start with two days of strength max, with two days of recovery in between,” Foster says, noting that strength workouts should include a warm-up that activates your muscles and a cool-down to stretch. “You can do too much, too soon.”
You’ll get maximum benefit from all of your workouts by focusing on other aspects of your health.
“Sleep, hydration and nutrition are all important parts of recovery,” Foster says. “Many insurances allow a consultation with a dietitian or a nutritionist, so take advantage of that.”
Foster says that adding strength training to your exercise regimen can help make it easier to attend to those other elements of your health.
“If someone has a balanced workout plan with strength training, they tend to sleep better at night and can go about their day with more stamina and energy,” she says. “Blood sugar can level out and cut away cravings. They’ll be in less pain. The results are so powerful. Things can go wrong with our bodies, but they tend to run a little better and longer when we work to be stronger.”
Talk to your doctor before beginning a new exercise program. Need a doctor? Find one near you.