Strength training exercises can be done at home or a gym and with a variety of equipment – hand weights, wrist and ankle weights, resistance bands or no weights at all, using your body weight.
When beginning a strength training program, it is better to start small and work your way up. Begin with 2 days of strength training per week, with a rest day between sessions, and with modest amounts of weight or no weight at all. As you get more accustomed to the exercises and build muscle, you can increase the amount of weight. It is recommended to start with 2-3 exercises. One set of exercises consist of 12 -15 repetitions. As you progress you can work up to doing 2 and 3 sets.
Proper form and technique are paramount. Doing exercises improperly or with too heavy a weight can lead to injury. This is one of the most pervasive myths of strength training. While it should be challenging to your muscles, it should not be so hard that it is painful. A rule of thumb is that if you can’t lift or push the weight 8 times in a row, it is too heavy. When you do strength training, don’t hold your breath. Breathe out during the hard part of the exercise (lifting/pushing) and breathe in as you relax.
Smooth and steady movements prevent injury. Don’t let the weight control your movement by throwing your arm or leg into position. Make sure you control the weight. You will likely be sore after you begin strength training, but it should go away after a few days.