Starting Resistance Training

Starting resistance training is a great way to build strength, improve your fitness, get stronger, and feel fantastic. This guide will walk you through the essential steps to create a program that’s right for you, focusing on safety and long-term success. Remember, consistency is key, and every journey starts with a single step. Let’s get started!

Setting Goals and Tracking Progress

Before you even pick up a weight, it’s crucial to define your goals. What do you hope to achieve with resistance training? Do you want to build muscle, lose weight, improve your athletic performance, or simply feel stronger and more energetic in your daily life? Be specific and realistic. Instead of saying “get stronger,” aim for something like “be able to do 10 push-ups with good form” or “increase my squat weight by 20 pounds in three months.”

Once you have your goals, you need a way to track your progress. This is where biometrics and other data come in. Here are some key metrics to consider:

• Body weight: Track your weight regularly, but remember that muscle weighs more than fat, so the scale isn’t the only indicator of progress.
• Body composition: Consider getting your body fat percentage measured. This will give you a better understanding of your progress than weight alone.
• Measurements: Measure the circumference of your chest, arms, waist, and thighs. This can help you see changes in muscle growth and fat loss.
• Strength: Track the weight you lift for each exercise. This is the most direct way to measure your strength gains. Keep a training log or use a fitness app to record your sets, reps, and weight.
• Performance: If you have performance-related goals (like running a faster mile or doing more pull-ups), track your times and reps.
• Photos: While not strictly a biometric, taking progress photos can be a great way to visualize your changes over time.

Tracking your progress will not only motivate you but also help you adjust your program as needed. If you’re not seeing the results you want, you can tweak your exercises, sets, reps, or frequency.

Learning the Ropes: Sources of Information for Starting Resistance Training

Knowledge is power when it comes to resistance training. Learning proper form and technique is absolutely essential to prevent injuries and maximize your results. Here are some excellent resources:

• Books:
  • Starting Strength: Basic Barbell Training by Mark Rippetoe: A classic for beginners, focusing on compound exercises.
  • The Encyclopedia of Muscle & Strength by Jim Stoppani: A comprehensive guide covering various aspects of training.
  • Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way by by Michael Mejia and John Berardi: This is my highest recommended starting point for anyone beginning strength training and particularly for those interested in developing their p
• Websites:
  • ExRx.net: An excellent resource for exercise information, including detailed instructions and videos.
  • Stronglifts.com: Offers a simple and effective beginner program but signing up may be required to access everything.
  • NerdFitness.com: Provides information on beginning training and allows you to connect with a personal trainer.
• Personal Trainers/Strength and Conditioning Coaches: Working with a qualified professional, even for a few sessions, can be invaluable. They can teach you proper form, design a program tailored to your needs, and provide motivation and accountability. Look for certifications from reputable organizations like the National Strength and Conditioning Association (NSCA), National Academy of Sports Medicine (NASM), National Council on Strength & Fitness (NCSF) or the American Council on Exercise (ACE).

Injury Prevention: Your Top Priority

Resistance training is safe and effective when done correctly, but improper form or excessive weight can lead to injuries. Here are some crucial precautions:

• Warm-up: Always start with a dynamic warm-up. This could include light cardio, bodyweight exercises, and movements that mimic the exercises you’ll be doing. A good warm-up prepares your muscles and joints for the work ahead.
• Proper Form: This is non-negotiable. Focus on quality over quantity. Learn the correct form for each exercise before adding weight. Watch videos, read instructions, and if possible, get feedback from a trainer.
• Start Light: Begin with lighter weights than you think you need. It’s better to start too light and gradually increase the weight than to start too heavy and risk injury.
• Controlled Movements: Avoid using momentum to lift the weight. Focus on slow, controlled movements, both in the lifting (concentric) and lowering (eccentric) phases of the exercise.
• Full Range of Motion: Use a full range of motion for each exercise, unless a medical condition prevents it. This will help you maximize your results and prevent muscle imbalances.
• Listen to Your Body: Pay attention to any pain or discomfort. If you feel something sharp or persistent, stop the exercise immediately and consult a doctor or physical therapist. It’s okay to push yourself, but never push through pain.
• Cool-down: After your workout, take some time to cool down with light cardio and stretching. This will help your muscles recover and reduce soreness.

Developing Your Routine: Finding What Works for You

There are many different ways to structure a resistance training routine. Here are a few common approaches:

• Push-Pull Routine: This routine divides your workouts into “push” exercises (working muscles that push weight away from your body, like chest, shoulders, and triceps) and “pull” exercises (working muscles that pull weight towards your body, like back, biceps, and forearms). You might do a push workout one day, a pull workout the next, and then take a rest day.
• Body-Split Routine: This routine focuses on specific muscle groups each day. For example, you might have a “leg day,” a “chest and triceps day,” and a “back and biceps day.” This approach allows you to give each muscle group more attention.
• “Bro Routine”: This is a less structured approach, often focusing on what people enjoy doing, such as chest and biceps. While enjoyable, it may not be the most balanced approach for overall development.

For beginners, a full-body routine done 2-3 times per week is often the best starting point. This allows you to work all your major muscle groups and develop a solid foundation. As you progress, you can experiment with different routines to find what works best for you.

Training Frequency and Scheduling

Consistency is paramount in resistance training. You won’t see results if you only train sporadically. Aim for at least two to three workouts per week, especially when starting. As you become more experienced, you can increase the frequency, but always prioritize proper recovery.

Creating a schedule is crucial for sticking to your program. Treat your workouts like any other important appointment and block out dedicated time in your calendar. Find a time that works best for you and stick to it as much as possible. It’s okay to adjust your schedule occasionally, but try to maintain a consistent routine as much as possible.

Sample Beginner Routine for Starting Resistance Training (Full Body, 3 Days a Week)

This is just a sample routine, and you can adjust it based on your goals and preferences. Remember to start with lighter weights and focus on proper form.

• Day 1:
  • Squats: 3 sets of 8-12 repetitions
  • Push-ups: 3 sets of as many repetitions as possible (AMRAP)
  • Rows: 3 sets of 8-12 repetitions
  • Plank: 3 sets, holding for 30-60 seconds
• Day 2: Rest
• Day 3:
  • Deadlifts: 1 set of 5 repetitions (focus on perfect form)
  • Overhead Press: 3 sets of 8-12 repetitions
  • Pull-ups (or assisted pull-ups/lat pulldowns): 3 sets of as many repetitions as possible (AMRAP)
  • Walking Lunges: 3 sets of 10-12 repetitions per leg
• Day 4: Rest
• Day 5: Repeat Day 1
• Day 6 & 7: Rest

Progression: The Key to Continued Muscle Growth and Strength

Once you can comfortably perform the exercises in your routine with good form, it’s time to progress. This is how you’ll continue to challenge your muscles and see results. Here are a few ways to progress:

• Increase the weight: The most common way to progress is to gradually increase the weight you lift. Even small increases can make a big difference over time.
• Increase the reps: If you’re not ready to increase the weight, you can try increasing the number of repetitions you perform.
• Increase the sets: Another way to add volume to your workouts is to increase the number of sets you perform.
• Change the exercises: As you get stronger, you can try more challenging variations of exercises or introduce new exercises altogether.
• Manipulate tempo: Slowing down the eccentric (lowering) portion of the lift can increase the challenge.

Nutrition and Recovery: Your Allies

Resistance training is only one piece of the puzzle. Proper nutrition and recovery are equally important for maximizing your results and ensuring long-term progress. Think of your workouts as the stimulus, and nutrition and recovery as the building blocks that allow your body to adapt and grow stronger.

• Nutrition: Fueling your body correctly is essential for muscle growth, repair, and overall health. Here are some key nutritional considerations:
  • Protein: Protein is the building block of muscle. Aim for around 0.8-1 gram of protein per pound of body weight per day, especially if you’re focused on building muscle. Good sources of protein include lean meats, poultry, fish, eggs, dairy, legumes, and protein supplements.
  • Carbohydrates: Carbohydrates provide your body with energy, which is especially important for intense workouts. Choose complex carbohydrates like whole grains, fruits, and vegetables over simple carbohydrates like sugary drinks and processed foods.
  • Fats: Healthy fats are also important for hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil in your diet.
  • Calories: If your goal is to build muscle, you’ll need to consume enough calories to support muscle growth. If your goal is to lose weight, you’ll need to create a calorie deficit. A registered dietitian or nutritionist can help you determine your calorie needs.
  • Hydration: Staying hydrated is crucial for performance, recovery, and overall health. Drink plenty of water throughout the day, especially before, during, and after your workouts.
• Recovery: Your muscles don’t grow during your workouts; they grow during the recovery period. Here are some key recovery strategies:
  • Sleep: Sleep is essential for muscle repair and growth. Aim for 7-9 hours of quality sleep per night.
  • Active Recovery: Light activity, such as walking or swimming, can help improve blood flow and reduce muscle soreness.
  • Stretching: Regular stretching can improve flexibility and range of motion, which can help prevent injuries.
  • Rest Days: Don’t train the same muscle groups every day. Give your muscles adequate time to recover between workouts. Rest days are just as important as training days.
  • Stress Management: Chronic stress can interfere with muscle growth and recovery. Find healthy ways to manage stress, such as meditation, yoga, or spending time in nature.

Listening to Your Body: The Most Important Advice

Above all else, listen to your body. It will tell you what you need. Pay attention to any pain or discomfort. Don’t push through pain. Rest when you need to rest. Adjust your program as needed. This is a journey, not a race. Be patient, be consistent, and be kind to yourself.

Finding Your Community: Support and Motivation

Connecting with others who are also on their fitness journey can be incredibly helpful. Find a workout buddy, join a fitness group, or follow fitness influencers on social media that resonates with you (and remember lots of followers doesn’t necessarily mean they give good advice!). Having a support system can help you stay motivated and accountable.

Enjoying the Process: The Key to Long-Term Success

Fitness should be enjoyable! If you’re not having fun, you’re less likely to stick with it. Find activities you enjoy, whether it’s lifting weights, running, swimming, or dancing. Mix things up to keep things interesting. The most important thing is to find a way to incorporate fitness into your life that you can sustain long-term.

Final Thoughts

Starting resistance training is one of the best things you can do for your health and well-being. It’s an investment in yourself that will pay dividends for years to come. Remember to start slowly, focus on proper form, listen to your body, and be patient. With consistency and dedication, you can achieve your fitness goals and transform your life. Good luck on your journey!