---

Media Relations

Strength training for beginners

Tips and precautions for starting a strength training program

The rewards of a well-planned strength training program can include weight management, improved bone density, lower blood pressure and decreased risk of injury in other activities. Common mistakes by beginners, however, could result in low back pain, muscle strains or even serious injury. Mike Willett, a competitive power-lifter and associate chair of Indiana University's Department of Kinesiology, recommends that people new to strength training pay special attention to their core strength, stretching routine, grip strength and technique.

• Core strength. People of all ages and fitness levels need to focus first on building strength in the core of the body -- the back and abdominal muscles. "Anyone starting out on a strength training program should begin with the core," Willett said. "No matter what your goals are, you need to build a solid foundation in the torso. Unfortunately this is not how most people do it, and they experience low back pain and a host of other problems. Before you pick up a set of dumbbells and start doing bicep curls, you need to see to the well-being of your structure by building the stabilizer muscles in the abdominal and lower back areas."
• Stretching routine. Stretching is often overlooked during strength training workouts, but it is important for maintaining flexibility and range of motion. Willet recommends stretching before and after a workout. "Get your muscles warm before using any type of weights or resistance," Willet said. "The best way to do this is with a light jog on a treadmill or cycling on a stationary bike until you break a sweat, and then a 5-10 minute stretching routine prior to and after your training." Be sure to stretch the muscles that you use during your strength training routine.
• Grip strength. A limiting factor for people starting out using weights is the ability to grasp a heavy object securely. One of the most common injuries for beginners is a crushing injury from a dropped dumbbell or barbell. "Grip strength has to be developed gradually like any other type of strength," Willett said. "If this step is skipped, the result could be a broken bone." He suggests starting your strength program with a set of resistance bands instead of traditional weights. These stretchy bands are available in different widths -- the thicker the band, the more resistance it offers -- and many models feature handles, which can serve as a starting point in building grip strength. Click here (http://newsinfo.iu.edu/news/page/normal/2572.html) for directions for six resistance band exercises.
• Technique. However you begin your program, it's best to learn the fundamentals from a qualified strength training professional. "Improper technique will limit your progress, if not from direct injury like muscle strains, then from failure to target the appropriate muscle groups," Willett said. "Even if you're planning to work out at home, you need someone to show you how to train correctly." Although personal training can be expensive, he said that most trainers are happy to let small groups of three or four people share the cost of a training session. "Check out your local gym and ask for a half-dozen training sessions. Tell the trainer exactly what you want to do and what kind of equipment you can access," Willett said. "A knowledgeable instructor can show you proper technique, breathing guidelines, and how and when to progress to the next level in your exercises." Many health clubs, community centers and colleges also offer strength training classes for beginners.

<<back to Active for Life home

---

---