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Strength Training for Beginners: Build Lean Muscle and Boost Metabolism

Starting a strength training routine can seem daunting, but it provides immense benefits for weight loss, blood sugar regulation, and metabolism. Building lean muscle mass helps the body burn more calories and utilize blood glucose efficiently. Follow these tips for beginners to start sculpting muscle and torching fat through strength training.

Start with Bodyweight Exercises

Before using weights, get comfortable performing bodyweight exercises like pushups, planks, squats and lunges. Master proper form with your own body first.

Focus on Compound Exercises

For the biggest metabolic boost, opt for compound exercises like squats, deadlifts, rows, and bench presses that work multiple large muscle groups.

Lighten the Load

As a beginner, start with lighter weights allowing 12-15 reps per set. This builds strength with minimal strain or injury risk. Increase weight slowly over time.

Allow for Recovery

Aim for just 2-3 strength sessions per week spaced out by a day of rest. Muscles need recovery time to repair and grow stronger.

Perfect Your Technique

Improper form can lead to injury. Have a trainer check your technique starting out. Go slow and focus on correct posture.

Monitor Blood Sugar

Check blood sugar levels before and after strength training to understand your body’s response. Eat a balanced meal after training.

Be Patient

Strength gains happen slowly over months. Stick with your regimen and increase difficulty gradually. Results will come if you stay consistent.

Starting a well-structured strength training routine helps manage blood sugar, revs your metabolism, and builds shapely, fat-burning muscle. Allow your body time to adapt as a beginner for safest results.

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  1. Elisa on January 16, 2024 at 7:54 pm

    Great advice! First I need to find a trainer to help me know what the perfect form for these exercises looks like. 🙂 I am clueless.

    • Karen Admin on January 16, 2024 at 8:08 pm

      It’s always good to work with a trainer, at least when you are just beginning. Form is important. Go forth and train.

  2. Alice Gerard on January 16, 2024 at 8:00 pm

    Great advice! I am happy to say that I have been doing all of that for the past few years. I feel stronger and healthier. It’s been such a good experience for me, especially since I never believed that I was capable of it! I can’t recommend this enough.

    • Karen Admin on January 16, 2024 at 8:03 pm

      Not only is it good for you physically but yuo can see what it does for your self- confidence Alice. Good for you!

  3. Kate Loving Shenk on January 16, 2024 at 8:42 pm

    My 92 year old cousin works with weights 3 times a week. He is in contests with those in his age range and wins the match. I can’t imagine many his age are joining these contests, but I am happy for his longevity, possibly because of his weight training.

    • Karen Admin on January 18, 2024 at 9:56 pm

      I love this story! It’s people like your cousin Kate that I aspire to be like. Good for him!

  4. Paul Taubman on January 16, 2024 at 9:50 pm

    Whenever I get done with a workout, I never want to eat right away. If I work out at 6 pm, there are times when I do not even want to eat before I go to bed! I am told my metabolism is still cranking away after I finish working out.

    • Karen Admin on January 18, 2024 at 9:57 pm

      Working out does keep your metabolism going for several hours after the exercise. Make sure you’re getting plenty of protein during the day to support your muscle health.

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