Strength training helps build muscle mass, improve bone density, and boost metabolism. It also enhances physical strength, posture, and balance while reducing the risk of injuries and chronic diseases like osteoporosis.
Strength training helps build muscle mass, improve bone density, and boost metabolism. It also enhances physical strength, posture, and balance while reducing the risk of injuries and chronic diseases like osteoporosis.
For general fitness, 3-5 workouts per week are ideal. Beginners can start with 3 sessions focusing on different muscle groups or cardio, while advanced individuals can train 5-6 times, including rest or active recovery days.
It depends on your goals. If building strength or muscle is your priority, start with weights to maximize energy for lifting. For improving endurance or burning calories, start with cardio. Combining both can provide a balanced workout.
A typical workout should last 45-60 minutes, including a warm-up and cool-down. Strength training sessions may be shorter if focusing on specific muscle groups, while cardio sessions can extend depending on intensity and goals.
Before a workout, eat a balanced meal with carbs for energy and protein for muscle support 2-3 hours ahead. After exercising, consume a protein-rich snack or meal within 30 minutes to aid muscle recovery and replenish energy.
Stretching before exercise is important for warming up and improving flexibility, but it should be dynamic stretching. After a workout, static stretching helps cool down, release tension, and prevent muscle soreness.
Set clear, achievable goals and track your progress. Find workouts you enjoy, such as group classes or outdoor activities. Working out with a friend or hiring a trainer can also provide accountability and motivation.