Do you want to get into strength training but feel too scared? Do you feel little out of shape, and want to do something to boost your health? Maybe you want to try something new now that we are on lockdown? Dust off that home exercise equipment and learn how to lift weights? You can start a strength training program at home! Starting strength training really doesn’t have to be scary. We are offering a free home workout guide to anyone looking to kick start their strength training journey, just drop us a message to find out more. 

 

Here are a few Do’s and Don’ts to get you started. 

 

DO’s

 

1/ Consult an exercise specialist, Personal Trainer or Coach. 

 

If you are unsure about starting a weight training program, our coaches are here willing to answer any of your concerns! For many people, fear of the unknown is often the death of the passion to get fit and healthy.  Matt, Verity and Elin have years of personal training experience and work with children as young as 4, and adults in their 80s. Strength training really is for everyone! SYNERGI offers small group coaching, 1:1 coaching and strength classes to ensure starting out is affordable and accessible for everyone.  

 

2/ Make a plan

 

After consulting with a coach, it’s time to make a plan. No matter if you’re looking to lose 10 pounds, or just make small adjustments to your health overall, or develop your strength - making a plan and setting some goals can really help you get there.  It’s very much like opening your own business, you wouldn’t just hang around all day and wait to become a millionaire, right? The hardest part of strength training is actually getting started.  Once you complete this part, 80% of the hard work is done!

 

 

3/ Take it nice and easy

 

Let’s say we start with a 10 pound dumbbell, if you can lift that weight more than 15-20 times at once, then try to add 2-5 pounds more next time. Or you feel really tired after lifting 10 reps, try a lighter weight. As a beginner, you don’t need to push yourself too much, so start with however you think you can handle and see. Have a personal trainer coach helps you to work out the intensity you should be working at to get the best results.

 

 

DON’TS 

 

1/ Don’t forget to warm up

 

Make sure to warm up your muscles and body with some light activity. This helps to activate your muscles, increase heart rate, blood flow and body temperature.  Try 2-5 minutes on a cardio machine (treadmill, rower) and then a series of body weight movements and stretches. (We can send you free warm routine and beginners homework program, to get you started.  Just drop us an enquiry simply saying “Free home workout guide” and we will ping it across.  Warming up helps our bodies become primed for exercise. Forgetting your warm-up can mean you put yourself at risk of injury. 

 

 

2/ Don’t forget to rest 

 

Too much training can have counter-productive result. The period of resting somehow seems to be less important, but strength training has a huge demand on your muscles, they need enough time to rest and repair themselves. Try exercising 3-4 days a week, every other day. This will ensure you body has adequate time to recover.  

Remember to take your time, do not push yourself too hard. Exercise for enjoyment, not punishment.  If you still have concerns, you can also wait for our next blog, which is “Overcome Fears”. If you have your own list of do’s and don’ts from your own personal experience,  please feel free to share them with us on Facebook or Instagram.