How to Begin Strength Training

This article was first published in The Hindu on March 12, 2018.

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Strength, like stamina and flexibility, is one of the primary pillars of fitness. It helps retain and build muscle mass, increase strength and even aid fat loss.

Know the means

There are two ways of increasing strength and muscle mass. You could perform exercises using your own body weight (pushups, squats, lunges), or you could use external weights like dumbbells, barbells or machines. I recommend that a beginner start with using lightweights with dumbbells or machines, and gradually build strength in order to be able to handle their own body weight. Once you build enough strength by using external weights, you could move on to using your own body weight to challenge your muscles further, and proceed to do a combination of own-body-weight exercises and those with external weights. All the exercises need to be learnt from a professional so that risk of injury is minimised. Before starting a strength-training programme, do get a clearance from your physician.

Begin right

A couple of pairs of dumbbells (about 2-4 kg each), a mat, weight training gloves, water and proper (fitted) attire is all that is required. How much weight you lift for each exercise will vary. Typically, the larger muscles of the body like the chest, back, shoulders and glutes will be able to lift a heavier weight than the smaller peripheral muscles like the arms and calves.

Know the terminology

A routine typically consists of a series of exercises addressing different muscles or groups of muscles.

Each exercise is repeated several times (repetitions or reps) until the muscle tires. After a short period of rest, the next set is attempted and the exercise is repeated again until the muscle tires once more. Ideally, for muscle growth, you should not be able to perform more than 6-10 repetitions of the given exercise in one set. This means that after about eight reps, your muscle begins to protest, and by rep 10, it is so fatigued that you cannot push for more reps. Only you can decide what weight to use for each exercise. The weight you use will also differ from exercise to exercise. In time, you need to be able to push yourself gradually to increase the weight you use for each.

Performing each exercise with perfect ‘form’ is important if you want to prevent injury. Each exercise has dos and don’ts. These need to be adhered to meticulously. Understanding and remembering all the instructions for each and every exercise, (such as breathe in as you lower, breathe out as you lift, keep the back flat, keep the core engaged, keep the head lifted, spine aligned and so on), takes time and effort. While the exercise may appear simple, many get injured, especially as weight increases. This is one of the reasons why it is always preferable to have a trainer guide you to correct mistakes during the first few months of your initiation into weight training. Make sure the same muscle is not worked within 48 hours. So for instance, if you perform all the upper body exercises on a Monday, you should rest those body parts and aim to work them again only on a Thursday. You could then perform all the lower body exercises on a Tuesday and a Friday.

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