Benson KIHIU
- May 20, 2022
- 4 min read

10 Things You Need to Know Before Hitting the Gym as a Strength Training Beginner

You want to begin strength training in the gym? This happens to be the best resolution for your mind, body, and soul no matter your age. It is a thumbs up to you. However, how to get started is the most challenging step. So, master the courage and willpower to hit the gym. Of course, you have personal reasons to begin strength training, but you cannot wake up one morning and start lifting weights. No, you need a trainer or coach to help you understand the whole concept of strength training and guide you through the journey to your set goals. Before you even hit the gym, here are ten things you need to know so that your strength training goals are achieved effectively.

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Strength training is the use of weights to build muscle mass and increase muscle strength. Lifting the weights creates a form of resistance between opposing forces resulting in high metabolic activity in your body system, strength build-up, and increased muscle mass across your entire body. There are free, machine, and fixed weights of different masses. You need to know that strength training is beneficial to your bones now and in the future, which means that everybody should be doing it. The training helps the heart, burns bad cholesterol, has good posture, and reduces stress meaning you get a goodnight's sleep, and an active metabolism because muscle tissues have a high metabolic rate as compared to fatty tissues.

The right physical fitness is key before you indulge in building muscular strength. Visiting a doctor to be examined would really help to avoid tissue and muscle injuries. This is the case, especially if there are any underlying issues like pregnancy, old age, and medical conditions. Generally, strength training focuses on a particular group of muscles, but for a beginner, you work on multiple muscle groups using compound exercises. Eventually, you build up enough strength to work on and maximize particular muscles. Vital organs like the heart need to be in check to ensure the set goals are realized.

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Do you have the time? Since your mind is made-up, you just have to create time because the result is the motivation. This is better achieved by making a workout plan that fits your daily schedule. The customized plan should include a 2 to 3 days rest in a week for a beginner. Such a plan allows for split training of specific muscles in a day, rest, and target another set of muscles the next day to allow for recovery and healing. As a beginner, you definitely need to know which group of muscles you want to work on. The muscle groups include glute workouts, abs workouts, chest workouts, leg workouts, and arm and back workouts.

As you begin strength training, it is important to know that a healthy diet routine always helps in the process. You can get in touch with a nutritionist or get information on nutrition websites. A good nutrition plan includes carbohydrates for energy, proteins, fats, and adequate hydration. All these requirements vary according to the individual, intensity, duration, and format of the training plan. Before training, you can take a small meal rich in carbohydrates, low in fiber and fats, and enough proteins to boost your energy for training and recovery. During and after the training, hydration is vital for satisfactory performance and desired results.

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A coach or trainer can help you achieve your fitness goals while minimizing injuries. A trainer will guide you on how to use the different machines and weight lifting exercises. It is important to pay keen attention to your coach and ask questions to get the most out of your strength training. Depending on your workout goals, a good trainer should assist you in coming up with a suitable workout program that will cater to your needs. You need to keep your trainer at your side for some time so you can take it all in.

Strength training is a gradual process that requires patience, consistency, and general discipline. The expected results do not show immediately because it takes time to build strength. Go slow by increasing the weight gradually for more resistance with a high number of repetitions in each set of exercises as you increase your limits towards the results. Positive motivation and self-challenge will keep you going. Resting between sets is important to give your muscles time to recover and reduce the chances of muscle injury. The resting period is a chance to hydrate and also take note of any abnormal pain. Stretches are a good way of cooling down after the workout. Rehydrate and re-energize.

As a beginner, it is important to note that at the gym you will find more muscular people, which might devastate you. Do not get discouraged or intimidated. Know your target and work towards it. It is not a competition, take it slowly but consistently. Most people in a gym are too engrossed in their workout to even notice you. While you are at it, proper gear is also essential when you want to start training. You will need to invest in exercise apparel for comfort and boost your confidence and motivation. Do not forget to carry a towel for your sweet sweat. A lock will also come in handy for the safety of your belongings.

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The main goal of strength training is to develop your strength. You have been surfing the internet and have seen images of well-built people. However, do not expect to get such bulk muscles in the process of the training. You have to be consistent, dedicated, and adhere to a very strict diet plan. Do not be discouraged because you can make it. Just listen to your trainer, have a good rest, and stick to your training program. The time taken for training will determine how fast or slow you achieve your desired goals but always remember that we are all different considering our different lifestyles and nutrition. Be careful not to overwork to avoid muscle injury and take time off to recover.