19 Jul Beginners Guide To Strong Muscles!
I talk a lot about weight loss, burning fat, and getting slim!
I enjoy helping people lose weight. It’s the biggest problem with our overall health in the world, so that seems the most fitting place to work and make a big difference!
But another concern or area of focus I have is the many people walking around with weak, soft, muscles.
Strength = Longevity.
And I’m BIG on Longevity!!
If you’ve ever had a “near death experience” (or NDE) like I have, or if someone close to you has, then you get a new perspective on life and longevity!
I never really thought about my longevity at all. But now it’s an important thing for me. When it’s taken from you prematurely you definitely appreciate it and want to make the most of it!
When I look at people over 50, (particularly the baby boomer demo) many of them look and feel older than they actually are!
This is Ernestine Shepherd. She is the the Guinness book of world records for at one point, being the oldest competitive female bodybuilder in the world.
Born June 16 1936 (age 80) Ernestine doesn’t look a day over 50!
She spends her day’s in the gym as a Personal Trainer helping her community get healthy and fit! 🙂
This really brings to light the limiting beliefs we project onto ourselves about what we are capable of!
Looking at this 80 year old lady, and how fit and healthy she is, it makes you think that you can do anything, and that all the self talk about what you can’t do are self inflicted limitations…
So anyone can do this! Anyone can live strong and long!
Just because you’re 80 doesn’t mean you have to be sick, sore, medicated, weak and unfit!
So here are 5 tips to build strength for beginners…
Step #1: Consistency
Create space in your week to train 2-3 times per week.
To build strength, you have to work your muscles regularly. When you stop working your muscles, they go soft and weak. The old saying “use it or lose it” is very true when it comes to building a strong body.
Step #2: Structured Workouts
When you dedicate 2-3 times per week for strength training, you can create a structure workout program where you’re allowing muscles to recover, as well as regularly working every big muscle group each week. The bigger muscle groups give you the biggest strength gains. These are;
Legs, back and chest and can be incorporated into every workout. Additional strength exercises can be done on your core and arm/shoulders.
Step #3 Sleep and Recovery
Most people get into strength training programs, and overtrain their bodies. This is an issue because it increases your risk of injury, and it limits your strength gains.
Your muscles repair and strengthen up when you’re resting. So yes, sleep is important! Getting 8 hours is ideal, or as close to that as possible. And spacing your workouts across the week allowing days between for recovery is highly beneficial. If you feel like working out between your strength workout days, this is when you can do cardio or stretch style workouts like afterburn (HIIT), boxing, yoga, running etc.
Step #4 Nutrition
This is extremely important, not just for muscles to develop and get strong, but also to reduce inflammation in your joints. When you have a poor diet, your body builds up with inflammation. And when you train a lot your body also builds up with inflammation. So it’s important to follow an anti-inflammatory diet to allow your body to repair and recover from the load you’re putting it under. This is very basic. Eating lots and lots of vegetables and drinking over 2 litres of water everyday, and avoiding the fried, oily, fatty, sugary foods that taste good, but are not good for you!
Step #5 Tracking Your Progress
It’s a great idea to measure your strength levels when you begin your strength training program. This can be done by taking photos, measurements, and logging how much weight you lift on a specific exercise, and how many reps you can do of it, as well as what level of intensity you were working at to complete the workout. As you go along in your strength workouts, you will notice your strength increasing, and therefore will need to increase your weight or reps for each exercise to continue to push your body towards strength gains.
Hopefully these 5 tips have given you some ideas on how to build strength and prepare your workouts to achieve that goal.
It really does take some planning, thinking, talking to experts for guidance, and dedicated execution.
I recommend getting a “training buddy” or a personal trainer to help you along the way. It increases your commitment, and helps you achieve your goals faster!
Do you have questions about how to get started?
Leave a comment below and I’ll help you out!
Have a great day!