Entry into strength training | Strength training and weight loss

Entry into strength training

If you start with a strength training you should not overdo it directly, but start with small weights and thus get to know your strength development. Only when you have determined your training level should you start to draw up a training plan. With the training frequency you should also approach slowly.

At the beginning, two to three units per week are sufficient to allow the body to get used to the load. Afterwards you can integrate a fourth training unit. The training length should be between 30 and 60 minutes, because strength training requires maximum performance and the body is subject to a lot of stress.

An important point here is recovery. Between each training unit there should be a full day’s rest for regeneration. Recovery is important so that the body can prepare itself for the loads that follow and refill its energy stores.

The recovery break is essential for the formation of new muscle cells. When drawing up a training plan, you should make sure that it reflects your own needs and training goals. Beginners should first consult an expert (gym or personal trainer) when creating a training plan.

However, with a little experience and practice, a training plan can be easily created later on by yourself. The choice of exercises also plays an important role in the training result. If possible, all major muscle groups should be used in one training session.

The following standard exercises are recommended: Bench press, knee bends, cross lifting, chin-ups, dips, shoulder presses and barbell rowing. Another variation is the split training. Here, the exercises are split over two days, so that on the first day, for example, the lower extremities and trunk are trained.

On the second day of training the upper body, shoulders and arms follow. Before using or splitting your training plan you should be sure to master the exercises. It is again recommended to consult an expert, because the execution of some exercises is not so easy. A correct execution and technique prevents injuries and ensures an effective training. To learn the technique it is recommended to try the exercises with light weights first.