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How to start strength training

You can effectively strength train at home. All you need is to create some resistance, so your muscles work a bit harder than usual. The best way to begin is by following a strength training routine that uses your own body weight. You don¡¯t need to buy weights or take a trip to the gym.

You can start with a series of simple exercises, such as push-ups, planks and squats. As you get stronger, you can increase your sets and/or repetitions. For example, start with 10 push-ups for the first few days of strength training. Then, aim for doing two sets of 10 push-ups.  

You should do strength training twice a week. 

Using weights for strength training

As you get used to strength training, you may decide to add free weights like dumbbells or kettlebells to your routine. Using weights consistently can help your muscles grow larger. It can also help you target specific muscles.  

A good rule of thumb is to start with a lighter weight and try to do three sets of 12. If you get to the end of your second set, and it feels the same as your first set, your weight is not heavy enough. So, you¡¯ll need to adjust by trying a heavier weight until your muscle feels fatigued at the end of the second set.

If you¡¯re trying to achieve a certain muscle size, you can gradually use heavier weights. But don¡¯t lift weights that are too heavy for you because that could cause injury.

While not considered a weight, resistance bands can also be used in strength training. When you pull or stretch a resistance band, it creates tension that makes your muscles work harder.  

Don¡¯t forget to warm up and stretch

It¡¯s a good idea to warm up before you work out and stretch after you work out.

Pre-workout warmup

Prior to strength training, try a low-intensity warmup like

• marching in place for 3 to 5 minutes,
• walking inside or outside for 3 to 5 minutes or
• riding a stationary bike at low intensity for 3 to 5 minutes.

This prepares your body for strength training by increasing the blood flow to working muscles, helping to lubricate your joints as your body naturally prepares to work out and preparing you mentally for exercises.

Post-workout stretching

It¡¯s a good time to do stretches after you finish exercising. I call it your reward for a job well done. Try to include stretches for every major muscle group, such as your shoulders, quadriceps and glutes. Aim to hold each stretch for 15 to 30 seconds.

Stretching after strength training is beneficial because it helps reduce muscle tension, relaxes the body and helps reduce the delayed onset of muscle soreness.

The benefits of strength training

Strength training can boost your metabolism. Muscles burn calories at a higher rate than body fat, even when you¡¯re not exercising. This means you¡¯re turning food into energy quicker, and growing and rebuilding cells more effectively. It also makes it easier to lose weight.

Strength training reduces your risk for disease by helping you stay at a healthy weight. This includes the biggest causes of early death: cancer, heart disease and stroke. In general, the more fit you are, the better your chances of staying healthy.

Strength training helps you age gracefully and with less pain. If you don¡¯t stay physically active as you age, your balance, energy level and mobility will decline. We all lose muscle mass and bone density as we get older. Keeping your body strong helps you maintain your quality of life by reducing your chances of injury and bone loss.

Don¡¯t fall for these strength training myths

Despite the benefits of strength training, several common myths exist.  Get the facts to help you stay in shape and lower your cancer risk.

Myth: Strength training makes you bulky.

Fact: For most people, particularly women, the opposite is true. Strength training will help you burn calories, lose fat and develop muscle. This will help you look leaner and more toned. And the muscle you build will continue to boost your metabolism.

Sometimes, bodybuilders will use strength training to purposely enlarge or ¡°bulk up¡± their physiques. But that requires a specific regimen that includes a strenuous exercise routine and a controlled diet. The average person who does simple strength training twice a week will not get bulky.

Myth: Strength training is bad for your joints.

Fact: Strength training is actually very good for your joints. The job of your muscles is to move your joints. Weight lifting strengthens muscles, which can help prevent injury. This is extra important as you age and your body composition changes.

Myth: Cardio burns more fat than strength training.

Fact: Strength training increases your metabolism because it takes more energy, or calories, to maintain muscle than it does to maintain fat. But that doesn¡¯t mean you should abandon aerobic exercises like running or biking. In fact, the best way to burn fat and lose weight is to combine the two methods with high-intensity interval training.

Talk to your doctor if you have health issues

Talk to your doctor before starting a new exercise regimen like strength training. This is particularly important if you have old injuries, are overweight or have heart problems.

And always listen to your body. The goal of strength training is to work the muscles beyond what they¡¯re used to doing. That way, the muscles adapt and become stronger. You should feel some muscle fatigue, but you should not be in pain.

As you continue building muscle, you can make adjustments and gradually increase the resistance.

To reduce your cancer risk, aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, and do strength training at least twice a week.

Carol Harrison is a senior clinical exercise physiologist at MD Anderson.

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