Strength training is ESSENTIAL to your successful fat loss journey, but I know it can be intimidating when you are first incorporating weights into your fitness routine. Check out my five tips below for beginner strength training!
1. Know WHY you are adding strength training into your fitness routine
Cardio alone is not going to yield you the results and change in your body composition that most of us are searching for. Strength training helps build lean muscle, and lean muscle burns calories at rest, which is crucial when aiming to lose inches and burn fat, as well as maintaining. Strength training also helps strengthen bones and joints, lower your risk for injury, reduce blood pressure, and improve mood. With that said, you don’t have to run to the gym and head for the heaviest barbell you see to get results, which brings me to my next tip…
2. Start Small
Strength training is simply using resistance to create work for the muscle, which means for a beginner light weights (3-5 lbs). Or even just your body weight in some cases, is a great starting point. There is no need to further overwhelm yourself when first starting out with trying to learn lots of new equipment or machines. As long as your muscle is being challenged, change is happening.
3. Be consistent
We all want instant results like yesterday, am I right!? But with anything else in life, building muscle takes some time. HOWEVER, when you are consistent, you will begin to build strength and endurance fairly quickly! Plus, most women who just start strength training, do notice some changes the first couple of weeks. They feel better, have more energy, build confidence, and become motivated to keep training.
4. Fuel your body properly and adequately
Just as important as challenging your muscles with resistance to grow, feeding those muscles ENOUGH of the RIGHT things is just as important. Tracking your macros is a practical and efficient way to ensure you are eating the proper amount. You need carbohydrates, fats, and proteins to feed those growing muscles, and replenish your glycogen stores. This is crucial for maintaining the energy to continue to work towards you strength training goals.
My last tip is seems simple, but it may be the most important of all! Resting your muscles, and getting plenty of sleep is when your muscles have the opportunity to recover and GROW, so do not overtrain and skip out on a rest day when needed, and make it a priority to get sufficient sleep each night.
I hope you find these tips helpful, and they motivate you, and give you the confidence you need to add strength training into your fitness routine! If this all is just super overwhelming to you, and you would love personal coaching from me to get you started, I would LOVE to help! I can teach you all about tracking your macros to ensure you are fueling your body adequately and properly to yield results. Also, I will provide you with 6 weeks of workouts (home + gym versions!). I will be your coach who will educate, equip, and empower you to burn fat! Click here to learn about working with me!