If you want to start a strength training regimen for a stronger, leaner body, you’ll enjoy added benefits such as denser bones and a happier mindset. Whether you use your own body weight or free weights and barbells to train, there are safety tips to keep in mind. Review them here for successful training sessions that help you achieve your fitness goals efficiently. 

Do: 

Warm up. 

Walking, squats, and lunges are among the ways to warm up your muscles before strength training. Going right into a workout when your muscles are stiffer and less flexible increases the risk of injuries that can sideline you for days or weeks. Warming up for five to 10 minutes also gets more blood and oxygen flowing to your muscles, which provides them with nutrients necessary for engaging in intense workouts.  

Ensure your form is correct. 

Incorrect form makes the exercise less effective, meaning you will not see the results you want as quickly. It also increases the risk of injury, such as muscle pulls and tears. Consider working with a trainer to make certain you perform each exercise properly.

For example, if you enjoy lifting dumbbells, you’ll want to breathe out when you lift and breathe in when you lower the weight while fully extending your arm. Not using your full range of motion prevents your muscles from working as hard as they should. Holding your breath risks a rapid, severe drop in blood pressure that can cause you to faint. 

Don’t: 

Work the same muscle groups two days in a row. 

Strength training exercises create tiny tears in muscle fibers, causing the body to rebuild the fibers as stronger versions. Working out the same group of muscles two days in a row prevents these fibers from healing correctly and subsequently becoming stronger and leaner. To avoid this issue, wait 48 hours to work the muscle group again. Concentrate on different muscle groups each day instead, such as working the arms one day and the legs the next. 

Use an excessive amount of weight when starting out. 

Piling on the weight when you first start training fatigues the muscles prematurely and can result in injuries. The best way to build muscle strength is to start with a weight you can lift comfortably 12 to 15 times, such as using three or five-pound free weights. Once using the initial amount of weight becomes easy, move up a few pounds. You can also add more reps to your regimen to challenge your muscles and prevent exercise plateauing, or when the body becomes used to a workout and you stop seeing results. 

Enjoy correcting your strength training form at Flex House Gym. This Gilbert, AZ, fitness center offers personal training sessions that help you work out properly and safely every time. Call (602) 800-1296 or visit the website today for more information and to fill out forms in advance. Get the latest tips and class updates on Facebook.