There’s a lot of evidence that proves the efficiency of resistance training in the treatment and prevention of obesity. You can see some of the studies supporting this fact in the Journal of Obesity and Journal of Applied Physiology. Harvard Medical School also highlights that strength training benefits more than your weight loss program and lean muscle mass. This type of exercise also reduces the risk of osteoporosis by slowing down bone loss, which naturally increases with age.
However, strength training is not the type of exercise you can jump right into. Without proper preparation and guidance, you might injure yourself severely. You should also be aware that if you want to increase your lean muscle mass, your training must be complemented with a proper diet.
4 Strength Training Tips for Beginners That You Must Never Disregard
1. Start slow
If you are a complete beginner, you should start with body weight exercises only and work up to actually using weights. Even then you should always start a workout at a level lower than your current ability and gradually increase it. Note that you should never add more than 5% of weight at a time.
You are ready for the next level when you can do 30 reps with the current one without much trouble. [Read more…]