Then you are in the right place. Many people think that to lose weight, you only need to do things like running and jumping. But in fact, strengthening our muscles also helps a lot in weight control. Today we are going to talk about Strength Training Exercises. These are some good exercises that can be started not only by you who are trying to lose weight, but also by anyone who wants to stay healthy.
🌟 Why is this Strength Training so important?
Simply put, strength training exercises are exercises that strengthen the muscles in our body and increase their size. This is very important for someone who is trying to lose weight:
✨ Burn more calories: Our muscles are like the ‘engine’ in our body. As the muscle size increases, the rate at which our body burns calories, that is, our metabolism, also increases. Then we burn more calories even when we are just standing and sleeping. Isn’t this a great help in weight control?
✨ Body shaping: Sometimes when you lose weight, your body can sag. But when you do strength training, your muscles tighten and your body gets a beautiful shape.
✨ Increase in strength and endurance: These exercises provide the energy needed to work tirelessly throughout the day, lift weights, and climb stairs.
✨ Strengthening bones: These exercises also strengthen our bones, which means they also help protect us from diseases like osteoporosis that come with age.
Imagine, how much better it would be if you could lose weight while strengthening your body and getting in shape?
🚦 Before you start exercising, you should definitely know these things!
Okay, now you understand the importance of strength training exercises. But before you go all out and lift weights, let’s take a little care of these points.
👨⚕️ Don’t forget to see your doctor!
This is the most important thing. Before you start any exercise program, especially if you have any pre-existing conditions (e.g. heart disease, diabetes, high blood pressure, joint problems), be sure to see your family doctor for advice.
“I’m thinking of starting some strength training, is it compatible with my current health condition? What should I be especially careful about?”
By asking yourself this question, you can avoid unnecessary worries. Imagine, if you have a small heart condition that you didn’t know about, or a joint problem, if you suddenly start exercising, it could be a problem, right? So this step is mandatory.
🗓️ How do you plan this exercise? (Days and Rest)
Strength building exercises are not recommended every day. It is best to do them about 3 days a week. That means you should work out one day and rest the next. This rest day is very important. Do you know why?
Our muscles are made up of tiny threads. When we exercise, these threads get micro-tears. This is nothing to worry about, it is normal. It is when we rest that the body repairs this damage and makes those muscles a little stronger than before. It is like when you put cement on a broken wall and rebuild it, it becomes even stronger. So, by giving your muscles a day off, they have more time to repair and grow. On these rest days, you can do something like a light walk.
Warm-up and cool-down are essential!
Don’t immediately go lifting weights before starting your workout. First, you need to do some warm-up exercises for about 5-10 minutes. This can be spot jogging, rotating your arms and legs, or doing light aerobic activity. This increases blood flow to your muscles and joints, preparing them for exercise. It’s like starting a car and letting the engine warm up for a while.
Also, don’t stop exercising immediately after you’ve finished. You need to do a cool-down exercise for about 5-10 minutes. The best way to do this is to slowly stretch the muscles you’ve worked. This reduces muscle stiffness, gradually normalizes the heart rate, and makes the body feel lighter.
🧘 Proper Form – The best way to prevent injuries!
This is also a very important point. When doing an exercise, you need to know exactly what the correct form is. If you exercise incorrectly, for example, if you bend at the waist while lifting a weight, if your knees are positioned incorrectly, there is a high chance of back pain, shoulder pain, knee problems, etc.
If you are not sure about the correct way to do a certain exercise, feel free to ask your weight management advisor, trainer, or if you are a school-going person, your PE teacher. Sometimes the right way is not the way we think. If possible, it is also good to exercise with someone you know for the first few days. If you are learning by watching videos, watch them from a reliable source that shows you the correct form.
🌬️ Do the exercises slowly and breathe!
It is not good to rush when doing strength training exercises. Do all exercises slowly and with control. Maintain that control when lifting and lowering a weight. Doing them slowly is the only way your muscles feel the right amount of strain, and the risk of injury is reduced.
Another important thing is breathing. Many people hold their breath while exercising. That is not a good thing at all. When you hold your breath while exercising, it increases the pressure inside your body, like squeezing a water pipe. Then your blood pressure can suddenly go up, and some people may feel faint or dizzy. So remember:
✨ When you do the hardest part of the exercise (e.g. when lifting a weight), breathe out.
✨ Breathe in slowly when doing the easy part of the exercise (e.g., lowering the weight).
This can be a big benefit, even if it takes a little practice to get used to it.
⚖️ How much weight should you start with?
Don’t go for heavy weights when you’re first starting out. Always start with a light weight. There’s a good way to find out what weight is right for you. You should be able to do the exercise for about 10 reps in a row with the weight you choose, and after the 10th rep, you should feel like you can do it two or three more times.
If these things happen when you lift a weight, it’s too heavy for you:
✨ You can’t do the exercise fully (e.g., you can’t raise your arm all the way up).
✨ Your arms and legs shake.
✨ You have to use other parts of your body to do the exercise (e.g., you swing your body to lift the weight, bend at the waist).
If that happens, don’t be afraid to reduce the weight. Start with a light weight and gradually increase the weight as your strength increases. Remember, it’s not how much weight you lift that matters, it’s how well you do it correctly and safely.
🧑🤝🧑 Who is this workout for?
Strength training isn’t just for bodybuilders. As you’ve read in this article, these are beginner-level exercises that anyone can do, whether you’re trying to lose weight or just want to stay healthy and strong. Young people, middle-aged people, and even older people, if they plan properly, can do these exercises at their own strength level.
Strength training isn’t just about the gym where you lift heavy weights. There are many options, such as bodyweight exercises like push-ups, squats, dumbbells, resistance bands, etc. The most important thing is to get started!
📌 Finally, Take-Home Message
Well, I think you have a good idea about strength training now. Shall we briefly review what we have talked about?
✨ Strength training is very important for weight management and health.
✨ It is mandatory to consult a doctor before starting any exercise.
✨ Exercise 3 days a week, with one day off.
✨ Don’t forget to warm up before starting the exercise and cool down after it.
✨ Exercising with proper form is the best way to prevent injuries. If you don’t know, listen and learn.
✨ Do the exercises slowly, with control, and breathing properly.
✨ Start with light weights when you first start and gradually increase the weight.
✨ Remember, the best exercise program for a healthy life is one that combines strength training, cardio exercise (Aerobic exercise), and stretching.
So, don’t be afraid, follow these instructions and start strength training yourself. I wish you a healthy, strong life!
