Strength training is one tip many beauty gurus forget to mention. While anti-aging serums, toning lotions and supplements can be effective for achieving desirable skin, strength training is beneficial for both retaining a youthful appearance and physical mobility.
Women can lose up to 20 percent of bone mass following menopause. If you're lactose intolerant, like 70 percent of African Americans, you may not be consuming enough calcium. Poor bone health can put you at a higher risk of osteoporosis. A depletion of skin elasticity is another natural cause of aging. Building muscle is a great way to tighten your skin and maintain healthy bones.
Still not sold on strength training? Consider the following benefits and tips for your beginner's guide to strength training:
1. If you limit your training, you limit your results.
Women are known to avoid strength training because they mostly see men doing it. But, strength training isn't exclusive to men. It benefits everyone. A common mistake many women make is limiting their workouts to cardio because they believe strength training is equivalent to bodybuilding. While cardio is heart healthy and great for building endurance, it can lead to having excess skin if you're looking to lose more than a few pounds.
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Strength training will allow you to build muscle, burn fat and create (or keep) a curvy physique.
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2. Everybody starts somewhere.
Not everyone in the gym is an expert. They may have started before you, but everyone has experienced their first day in the gym. No one walks into a gym knowing exactly what to do on the first day, not even the guys.
3. Do your research.
Get familiar with the “dumbbell row” and “stiff-legged deadlift”. The more you learn, the more confident you will become. There are several articles, videos, tutorials and apps on strength training. If you're worried about looking like you don't know what you're doing, wandering aimlessly in the gym is a dead giveaway. So, try your best to go in prepared.
4. Have a plan.
The ultimate goal is to have a plan. Find three exercises for each part of the body (legs, chest, back, shoulders, abs etc.). A good rule of thumb is to do eight to twelve repetitions, or reps, of each exercise. The completion of reps is called a “set”. Choose a weight that makes the last two reps more challenging and complete three sets. So, if your rep range is eight, you will do a total of 24 reps. Rest 60-90 seconds between each set. It's also a good idea to plan your training sessions around the muscle groups, i.e. “leg day on Monday”, to assure that you are training each body part. There are many options to choose from when creating a strength training schedule.
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5. Record yourself.
Recording your workout may make you feel a little self-conscious if you're not into taking “selfies”. But, it can be extremely helpful for self-criticism. Watching a video of yourself can take the guesswork out of figuring out where to make improvements. It's also a great way to track your weekly progress and stay motivated.
6. Ask questions.
Though the grunting and weight dropping may sound intimidating in the weight room, many people are willing to help. In fact, they may be the best person to ask for help. Because they've been in your shoes, they understand and can sympathize with the frustration of being a beginner.
If you see someone using a piece of equipment that you're curious about, ask them to teach you how to use it. You may gain a new gym buddy; This can be vital for accountability and resourceful for future questions. If you don't feel comfortable approaching a random person, ask the staff for help. That's what they're there for. Think of it as a shopping experience where you'd ask a store associate for help. They'd much appreciate you asking for help than using a machine improperly or causing an injury.
7. Hire a trainer.
If you still feel uncomfortable with using free weights and weight assisted machines after a few weeks of going it alone, it may be a good idea to hire a trainer. But, make sure you get your moneys worth by being assertive. Make it clear to your trainer that you're interested in strength training. Treat your trainer like a professor and your training session as a class. Ask questions and take notes. You should learn something new during every training session. Also, continue to do your research and practice strength training in your own time. Doing this will give you an opportunity to ask your trainer their advice on the training techniques, diets, supplements, etc. you find interesting. It will also prepare you to become more comfortable with training alone.
Keep in mind that you want to set a deadline. Four to 12 weeks is a reasonable amount of time for most people to learn proper strength training.
A little separation anxiety is normal as you prepare to train alone. Many people get to this stage and opt to pay for more training sessions to avoid training on their own. This is why strength training in your own time is key. Setting a deadline, and following through with it, will keep you accountable for your initial goal. It'll also assure that you don't become too dependent on your trainer.
Consult with your physician before you begin strength training.
Iesha Pompey is a writer and competitive powerlifter. She’s the founder of Platform Queens, an organization that celebrates women of color who compete in powerlifting.
