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Strength Training for Beginners
March 19, 2004
There are great physical and mental health benefits that
can be gained from starting a basic strength training program.
The benefits include increased bone density, reduced risk
for osteoporosis, reduced risk of physical injuries, improved
state of mind, decrease in back pain and arthritis pain, weight
loss or weight maintenance, and improved sleep. This week's
e-Well Tip offers suggestions on creating a safe strength
training program that is right for you!
STEP 1: CHOOSE YOUR LOCATION
Would you like to work out at home or at a gym/health club?
It depends on what you're looking for. If you feel like self-motivation
will be a challenge, you may have more success at a gym. You
may even want to look into using their personal training services.
If you feel like your day doesn't offer you enough time to
travel to and from a gym, it may be best for you to do your
strength training at home.
STEP 2: CHOOSE YOUR EQUIPMENT
You have a few choices: dumbbells/free weights, strength training/circuit
training gym equipment, strength training bands, or a piece
of home exercise equipment. If you choose to work out at home,
you can find equipment at most department stores including
Target and Wal-mart, and at sports equipment stores in your
area. If you choose to join a gym, be sure to look into any
"fitness reward" benefits that your healthcare provider
offers. If you're an MIT Health Plan member, or a Blue Cross/Blue
Shield of Massachusetts member, visit their website
to find out how to qualify for this benefit.
STEP 3: LEARN THE BASIC STRENGTH TRAINING EXERCISES
Here are a few great websites that offer animated models performing
each exercise:
You're also welcome to visit The
Center for Health & Wellness at MIT Medical. Their
Resource Library has books and videos that introduce basic
exercises geared toward beginners. Visit their office on the
second floor of MIT Medical, E23-205.
STEP 4: LEARN "HOW MANY" AND "HOW MUCH"
Visit HealthPlus
to find out about "repetitions", "sets",
and weekly workouts.
STEP 5: TRACK YOUR PROGRESS
You can use a calendar, small notepad, or you can even design
your own chart of table. Tracking your weekly workouts and
overall progress is a great motivator! It will also make you
aware of your increase in strength. You can choose to keep
track of any or all of the following: how many minutes of
exercise you did, how many or which exercises your performed,
how many repetitions and sets you did, what weight you used
for each exercise.
Good luck! Enjoy your new stronger and healthier body!
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