I have just started strength training again and I am working with five-pound weights and resistance bands.
According to the U.S. National Library of Medicine, strength training exercises done two to three days a week, build muscle strength and muscle mass while preserving bone density, independence, and vitality with age.
It also has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes, while also improving sleep and reducing depression.
Strength training is good for just about everyone. It’s especially beneficial for people with arthritis. When properly done as part of a larger exercise program, strength training helps them support and protect joints, not to mention ease pain, stiffness, and possibly swelling.
Here are five things to avoid when strength training:
You Skip Stretching:
This is something that I struggle with because I want to work out, but I don’t want to spend as much time as I need to reach my fitness goals.
Strength training has a high impact on your body so it’s very important that you spend at least five minutes stretching before and after each workout for a total of ten minutes. It keeps your muscles flexible, which will prevent injury and help you recover faster after each training session.
You Don’t Hydrate
Sports drinks are tempting and can give you a boost, but they are also high in sugar and calories. Stay hydrated with water before, during, and after your workout for better results and performance.
You Only Work on One Part of Your Body
Total body training is one of the most beneficial workouts you can incorporate into your routine. Focusing solely on one part of your body will increase your chances of having a strength imbalance; which increases your chances of an injury.
You Don’t Warm-Up Your Muscles
I have to raise my hand on this one. I need to warm up, but there are places to go, and things to see and I just want to get my workout finished as soon as possible. Skipping a warm-up can make you more prone to injury and set you back on your training. Incorporating just a short warm-up into each workout can increase circulation and prepare your body for the weight room. You can do a gentle jog on the treadmill, or pedal for five minutes on a stationary bike.
You Push Yourself Too Hard
It feels good to strength train but it’s easy to overdo it. Strength training can exhaust your body, so if you decide that today is a strength training day, then take it easy on cardio and vice versa. I do my stationary bike and strength training on the same day, so I will be taking this advice to heart.
Summary
Strength training tones your body and if you are like me, you may get some nice compliments from friends and family about how slender you look. Set a workable schedule for strength training workouts. The results will be a well-toned body that you can feel good about.
