What preparations should I make before starting strength training?
May 26, 2022 | 30,00 EUR | answered by Norbert Sauer
Dear sports medicine doctor,
My name is Zofia Kohlstein and I am very interested in starting strength training. I am 28 years old, female, and have mainly engaged in endurance sports up until now. However, I have recently noticed that I would like to strengthen and define my muscles in order to improve my fitness and increase my body awareness.
I do have some concerns and uncertainties before starting strength training. Firstly, I am unsure about what preparations I should make to avoid injuries and be able to train effectively. I have heard that a good warm-up phase before training is important, but I am not sure which exercises I should do for that.
Furthermore, I am worried about how I should best plan my training to achieve my goals. Should I focus on specific muscle groups or rather do full body workouts? How often should I train in a week and how long should the sessions last in order to see progress?
I would greatly appreciate it if you could provide me with some tips and recommendations on how I can best prepare for strength training. What preparations should I make to start training safely and effectively? Are there specific exercises or programs that are particularly suitable for beginners?
Thank you in advance for your help and support.
Sincerely,
Zofia Kohlstein
Dear Zofia Kohlstein,
Thank you for your question and your interest in starting strength training. It's great that you want to improve your fitness and strengthen your muscles. Here are some tips and recommendations to prepare yourself optimally for strength training:
1. Warm-up: A good warm-up phase is crucial to avoid injuries and train effectively. You can start with dynamic exercises like arm circles, squats, lunges, or jumping jacks. These exercises help prepare your body for training, increase blood circulation, and warm up the muscles.
2. Training planning: Before starting strength training, it's important to create a training plan. As a beginner, you can start with a full-body workout where all muscle groups are trained in one session. Later on, you can switch to a split training routine, where you train specific muscle groups on different days. It is recommended to train 2-3 times a week to give your body enough time to recover.
3. Beginner exercises: As a beginner, you can start with basic exercises like squats, lunges, push-ups, pull-ups, planks, and crunches. These exercises target different muscle groups and help you build strength and define muscles. Make sure to perform the exercises with proper technique to avoid injuries.
4. Nutrition and recovery: In addition to training, a balanced diet is important to achieve your fitness goals. Focus on a protein-rich diet to support muscle growth. Also, adequate sleep and recovery are crucial to give your body the necessary rest.
I hope these tips help you prepare optimally for strength training. If you have any further questions or need support, I am happy to help.
Best regards,
Norbert Sauer, Sports Medicine Doctor
