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Strengthening Exercises – How to Start a Strength Training Program

If you’ve been thinking about beginning a new workout routine, here are some tips to get you started. It’s important when you first begin training that you do not overexert yourself. This can cause stress on the body which can lead to injuries or other risks you don’t want.

Follow these helpful tips to start a strength training regimen safely and effectively:

Start with Twice a Week Workouts
When starting a new workout routine, take things slow by doing short workouts that are about 30 minutes long twice a week, and then build as you become more advanced. Try eventually working your way up to three to four 40 minute workouts per week to get the full benefit of strength training.

Begin training by using only your body weight
You can start strength training by using your body weight. You don’t need any special workout equipment for these exercises, and they are great for beginners.

Here are some recommended body weight exercises for you to start with:

    Strengthening Exercises - How to Start a Strength Training Program Dublin, OH

  • Push-ups are an easy and familiar exercise to start with. You start in a high plank with your hands shoulder-width apart, bend your arms and lower yourself to the floor, and then back up again. Repeat as many times as you can safely.
  • Lunges are another great body weight exercise you can perform. These are completed by standing with your feet hip-width apart and stepping into a forward and backward lunge. When placing one foot forward make sure to bend both knees so that your legs are parallel to the floor.
  • Sit-ups are another exercise that you may be familiar with. You can mix it up and work more muscle groups by adding in a twist. This is performed by lying flat on your back with your hands behind your head. As you come up for the sit-up you are going to twist so that your elbow is reaching towards the opposite knee. Perform the sit-up twist on alternating sides.
  • Squats are another great choice; these are performed by standing with your feet shoulder-width apart, placing most of your weight on the heels of your feet. Bend your knees down and sit your bottom back making sure your legs are parallel to the floor. Squeeze and hold while engaging your core muscles. Then come back up.
  • You can also perform high knees with just your body weight by running in place and bringing your knees up to your chest while also engaging your arms.

Be sure to align your diet with your health goals
The number of calories needed varies from person to person, but the average amount of calories needed are 2,000-3,000 a day for men and 1,600-2,400 a day for women. The amount needed is dependent on your age, weight, height, amount of physical activity, and your overall health. Our doctors can help you determine the right number of calories for you and your body.

It’s important that you consume the right amount of calories for you. Not consuming enough calories can have negative effects on your overall body function.

Rest and recover
It is important to give your body time to rest and recover after a workout. This time is essential because this is when your body repairs itself and allows you to work out more effectively by preventing injuries and fatigue.

Some recommendations for rest and recovery are:

  • Drinking lots of water
  • Eating healthy foods
  • Rest and relaxation
  • Stretching
  • Active recovery
  • Massage
  • Hot and cold therapy
  • Getting more sleep
  • Visualization exercises
  • Avoid overtraining

It’s important to keep all of these things in mind when beginning a new strength training workout routine. Our doctors are here to help you along the way and give you tips on how to successfully make lifelong sustainable changes. Call us today for your free consultation so we can design a smart routine for you specific to your goals (614) 412-5009.

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