Picture this: a body that not only looks good but functions better with each passing year. Imagine feeling stronger, more energetic, and more resilient as you age, defying the conventional wisdom that your body must inevitably decline. This isn't a fantasy – it's the reality that strength training can offer, and this article provides a beginner's guide to getting a healthier body with more attractive muscle and less excess fat.
I've also included a video to help you get the ball rolling.
Enjoy the Astounding Benefits of Strength Training
In a world obsessed with quick fixes, fad diets, and injectable semaglutides, there's a timeless truth that often gets overlooked: the benefit of muscle cells.
The benefits of creating muscle extend far beyond the mirror, and it doesn't matter whether you're 25 or 85, male or female, a fitness enthusiast or a complete beginner. Muscle is healthy for everyone.
It's not just about sculpting a beach-ready physique; it's about forging a body that can carry you through life with vigor, confidence, and health.
Welcome to strength training – where every rep moves you toward a longer, healthier, and more vibrant life. The benefits have been well-established:
Brain Boost: Strength training isn't just for your muscles; it's a gym session for your brain too. It improves cognitive function and can even help stave off age-related mental decline. So, while you're pumping iron, you're also pumping up your brain power.
A recent study examined the effects of a 12-week resistance training program on cognitive performance among older adults with mild cognitive impairment. The findings indicated that improvements in cognitive performance were linked to gains in muscular strength achieved through progressive resistance training.
Bone Density Bonanza: Your bones are living tissue, and they love a good workout just as much as your muscles do. Strength training helps increase bone density, reducing the risk of osteoporosis. It's like building a stronger skeleton to hang all those muscles on.
A recent comprehensive review highlighted that resistance training can stimulate bone-forming cells (osteoblasts), leading to increased bone density over time, particularly in older adults. The mechanical stress from resistance exercises prompts these cells to synthesize new bone tissue.
Metabolic Magic: Remember when you could eat an entire pizza without consequences? Well, strength training might not bring back those days entirely, but it does boost your metabolism. Muscle tissue burns more calories than fat tissue, even when you're binge-watching your favorite show. It's like having a calorie-burning furnace running 24/7.
A recent research report established that muscle tissue is three times more metabolically active than fat tissue, which contributes to a higher overall metabolic rate even when at rest.
Strength training increases the demand on your muscles, which triggers their growth. This enhances strength, endurance, power, and overall body functionality.
Muscle is good for everyone, yes, but the older you are, the more beneficial muscle becomes.
In a nutshell: you'll never regret getting stronger.
Getting Started: The Basic Principles of Strength Training
Strength training – also called resistance training – involves exercises that make your muscles work harder than usual.
Strength training typically involves lifting weights, utilizing resistance bands, or doing bodyweight exercises. These principles are considered fundamentals for beginners.
Acknowledge the Problem
As we age, our bodies start to whisper (and sometimes shout) that things aren't quite what they used to be. You might notice that carrying groceries feels more challenging, or getting up from the floor after playing with grandkids takes a bit more effort. This gradual loss of strength and muscle mass, known as sarcopenia, affects everyone as they age.
Ignore this decline, and it snowballs. Everyday tasks become more difficult. Your risk of falls and injuries increases. Your metabolism slows down, making it easier to gain weight and harder to lose it. Your energy levels drop, making you less likely to stay active, which in turn accelerates muscle loss.
It's a vicious cycle that can lead to a loss of independence and a decreased quality of life. The clock is ticking, and every day without action is a missed opportunity to reverse this trend.
Embrace Strength Training as the Solution
Strength training is the antidote to this decline. By incorporating regular strength training into your routine, you can reverse the effects of sarcopenia and improve your balance and coordination, reducing the risk of falls.
You'll also boost your energy levels, making everyday activities easier and more enjoyable.
If your blood pressure is high, strength training can decrease it.
Having more muscle tone will not only give you a more attractive, sculpted appearance but also raise your overall quality of life and help you maintain your independence as you age.
Master the Form
Proper form is crucial to prevent injuries and ensure you're effectively working your muscles. Before diving into strength training exercises, learn and master the correct form. Starting with bodyweight exercises can be an excellent way to do this.
Begin Strength Training Gradually
When beginning, it's vital not to rush or overdo it. Start with lighter weights and fewer repetitions, gradually increasing as your body adapts. The key is to challenge yourself progressively.
Focus on Compound Exercises
These are exercises that engage multiple muscle groups at the same time. Examples include squats, deadlifts, and bench presses. These exercises offer more bang for your buck and are great for building foundational strength.
The Workout Plan: Strength Training Exercises for Beginners
The idea is to create a routine – because consistency is key.
Develop a workout schedule that fits your lifestyle and stick to it.
A good starting point is two to three strength training sessions per week.
Here are some essential strength training exercises that every beginner should know.
- squats
- push-ups
- deadlifts
- overhead press
- planks
There are variations for each of these essential exercises – versions for beginners and versions for when your skill and strength advance.
Some dogmatic coaches will try to tell you there is only "one way" or "best way" to do the fundamental exercises. But I've been doing this for decades, and I can tell you there are many valid ways to do each exercise:
- People have different bodies, different limb lengths, and genetic differences in mobility.
- The correct way is often any way you can do the exercise safely, pain-free, and that produces positive results.
The Squat
Squats are a great lower-body exercise that works your quads, hamstrings, and glutes. Start with bodyweight squats, gradually adding weights as you gain strength.
There are air squats, front squats, back squats, split squats, you name it. What's key is to modify the movement so that you can do it without feeling pain in your knees or back.
Sometimes, if you modify the placement of your feet – wider or closer together – and distribute the body weight onto the soles of your feet more evenly (instead of rolling the weight mostly to one side or the other, or forward or back), that can often solve knee issues.
To protect your back, activate the muscles of your lower abdominals and glutes. That means to squeeze your buttocks a bit and keep your navel pulled in tightly (especially that plate of muscle below the navel and above the pubic bone).
Finally, keep your spine as tall as possible while also "setting your scaps" (you can activate the scapula by bringing your shoulder blades together a bit).
The Push-Up
Push-ups are an excellent bodyweight exercise that targets your chest, shoulders, and triceps. If standard push-ups are too challenging, start with knee or incline push-ups. In the video, I demonstrate decline push-ups, which are a bit harder but excellent for firming and shaping the all-important upper pecs.
Remember to keep your core muscles activated while doing push-ups; otherwise, your pelvis will droop, and your lower back will sway.
About your wrists: if they feel a bit tender, keep your hands out in front of your shoulders.
The Deadlift
Deadlifts work your entire body, targeting your hamstrings, glutes, lower back, and core. It's crucial to learn and master the correct form to avoid injury.
Set your scaps, keep the weights or barbell close to your shins, and when you pull, think of "pulling from behind," using your posterior chain of muscles. Do not, under any circumstance, let your glutes or abs relax while doing the actual lift (the moment you do, all the work gets dumped into your lower spine).
The Overhead Press
This exercise works your shoulders and triceps. It can be performed seated or standing with dumbbells, a barbell, kettlebells (like in the video), or even a looped band placed under the feet.
The shoulder requires a certain level of mobility and joint health to lift heavier weights. So begin with light weights (you can always do more repetitions) until you believe your shoulders are well-lubricated and ready to train heavier.
The Plank
Planks are a fantastic core exercise. They are a great way to build abdominal strength and shoulder stability. Even better than crunches, in my opinion, since the primary purpose of core muscles is to stabilize (and not just forward flexion).
So many ways to plank! With alternating arm lifts, alternating leg lifts, or bird-dogs (lifting the opposite arm and leg at the same time), on your elbows, or in the classic push-up start position. The classic plank is to simply hold a push-up start position for one full minute, then rest for 30 seconds, then repeat (for a total of 3 sets).
Try This Beginning Strength Training Circuit Workout
Here's a workout you can try. It's fun because it's circuit training, and you will sweat.
Do 12 repetitions of each exercise. Then, move on quickly to the next exercise in the series without a break.
Only take a 3-minute rest (use the timer on your phone) when you've finished all the exercises. Then repeat the entire circuit 2 more times (for a total of 3 circuits).
Said differently: each time you complete an entire circuit, you take a 3-minute break before starting again.
Modify any exercise so you can complete 12 repetitions (for example, doing push-ups with your knees on the mat or doing air squats instead of holding weights).
- air squat – 12 reps
- push-up – 12 reps
- deadlift – 12 reps
- shoulder press – 12 reps
- plank – hold for one full minute with perfect form
Bonus: Add a Pulling Exercise to Your Strength Training
After you get the hang of these five exercises, your next step will be to add pull exercises to engage the muscles of your back and biceps.
A common mistake for those new to strength training is to do more pushing exercises (chest, triceps) than pulling (back, biceps) which creates asymmetry in the body and can cause alignment problems and even injury.
The easiest way to do pulling exercises is using either a resistance band or suspension strap (such as TRX). The classic pulling exercise is the cable row. The advanced calisthenic version is the pull-up.
Once you get stronger, you can add dumbbells, barbells, and monkey bars into your pulling routine.
Busting Myths: What You Might Not Know About Strength Training
Let's clear up some misconceptions:
- "I'll get bulky": Unless you're following a particular diet and training regimen (and have the genetics for it), you won't suddenly turn into a bodybuilder. For most people, especially those over 45, strength training results in a leaner, more toned appearance.
- "It's bad for my joints": When done correctly, strength training actually strengthens the muscles around your joints, providing better support and reducing the risk of injury.
- "I'm too old to start": Nonsense! Studies have shown the benefits of strength training in individuals well into their 90s. It's never too late to start.
- "I need fancy equipment": While a gym can be great, you can get an effective strength workout with just your body weight or simple equipment like resistance bands.
Strength Training Conclusion: Muscle Is Good for Everyone
A review of 16 research studies has concluded that strength training is an extremely worthwhile endeavor for most mature adults. Furthermore, a randomized control trial established the positive effects of a 12-week exercise and dietary intervention on inflammatory markers in older adults.
Muscles are beneficial, and the older you are, the more beneficial they become.
Muscles correlate with life expectancy and quality of life as you age, and lack of muscle tone correlates with frailty and injury.
It might seem challenging initially, but with patience, consistency, and the right approach, you'll soon begin to see and feel the benefits.
Strength training can be an empowering and transformative journey that significantly enhances your physical health and well-being.
