7 steps to start strength training
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- Learn proper technique. To get stronger safely, work with a trainer to nail down optimal technique.
- Go slowly. Let your body adjust. Start with less weight and add more over time. Ask what's safe for you.
- Warm up first. To help avoid injury, kick off each session with five or 10 minutes of heart-pumping cardio.
- Lift just enough. Get results with just 12 to 15 reps of a weight that tires out your muscles, twice a week.
- Listen to your body. Don't overdo it. If it hurts, stop. Try less weight. Or wait a few days and give it another try.
- Lift what you like. Free weights, machines, resistance bands, your own body weight. They all build strength.
- Take time to rest. Don't work the same muscle group two days in a row. Think legs on Monday, arms on Tuesday.
Guidance from the experts at Mayo Clinic.