New To Weight Training? Here Are Some Tips

As temperatures warm, it’s time to shed those heavy coats in favor of T-shirts and soon, bathing suits. That means firming up muscles that went slack over the winter! Weight training (also known as resistance training) has many benefits, including building leaner muscles and stronger bones and joints. But as our physical therapist at The Physical Medicine & Rehabilitation Center has often witnessed, it can also lead to injuries if not done properly. 

At our state-of-the-art facility, we have the expertise and equipment to provide the right exercise routine for your age and fitness level. It’s never too late to start; weight training boosts muscle mass and bone density as we age.

For those of you new to weight training, here are some basic dos and don’ts:

• Consult your doctor to ensure you’re medically cleared for training, and ask if physical therapy is recommended to help develop a customized program.

• If you’re a member of a gym, try a session with a personal trainer to learn about proper form and get tips on setting up a program.

• Exercises like pushups don’t require equipment, but consider a set of adjustable weights like dumbbells and resistance bands for home workouts.

• Begin your workout with a short period of aerobic activity like jogging or jumping jacks to get your blood flowing.

• Start slowly with light weights that you can lift at least 10 times while maintaining proper form. Try doing one to two sets of 10-15 repetitions.

• Once that weight becomes too easy, gradually increase the weight and number of repetitions and sets, being careful to maintain proper form.

• Take breaks of at least a minute between sets, and cap your workout at about 45 minutes.

• Stretch your muscles gently afterward, and give yourself at least one rest day in between workouts. 

Our staff at The Physical Medicine & Rehabilitation Center creates a personalized training routine, provides one-on-one training for each client, and pays special attention to beginners! Please contact us today to set up an appointment.