Benefits of Strength Training for Women and How to Start
How to Lift Weights When You’re Brand New to the Gym

If you are new to strength training, it can often be intimidating or even scary to get started. There are so many options, where do you even start?
Common Questions & Concerns About Strength Training
“Should I use machines or free weights?”
“I’m afraid I will hurt myself.”
“How many reps should I do?”
“I don’t want to look silly.”
The American College of Sports Medicine provides guidelines for strength training for the general adult population. These are awesome references to use to help you get started!
The ACSM’s Guidelines About Strength Training
1. How often should I do it?
Aim to strength train 2-3 days per week. This allows your body enough time to recover and build back up between strength days and therefore, ready to be challenged again.
2. What exercises should I do?
There is no list of “perfect” exercises – which is the fun part! Aim to challenge the major muscle groups (think glutes, quads, hamstrings, biceps, triceps, etc.) and you can use a variety of equipment – machines, dumbbells, barbells, bands, etc. Talk to your physical therapist or your gym trainers if you need ideas on specific exercises!
3. How many sets/reps?
Complete 2-3 sets of 8-12 reps with good form, slow and smooth movement. This dosage of exercise has been shown to be the optimal amount to promote muscle hypertrophy (AKA muscle growth!)
4. What weight should I use?
If you are new to strength training, start with light weights and then gradually increase, with an end goal of a weight that is moderately challenging. An easy guideline to use is the last couple repetitions should be 8/10 difficulty (where 0 is no difficulty and 10 is max effort).
Strength Training for Women Provides a Multitude of Benefits
Strength training is such an important part of a well-rounded fitness program and is often either forgotten or purposely removed due to intimidation, not knowing where to start, or fear of injury.
Strength training is essential for graceful aging and working on your strength today will not only be beneficial in the short term but also pay off in spades when you are older. Challenging our bodies with regular strength training helps build stronger bones, decrease risk for fracture and injury, promotes heart health and glucose regulation, and so much more.
Consult With a Breathe. PTW Physical Therapist on How To Get Started With Strength Training
If you are unsure where to start, how to prevent injury, or if strength training is right for you due to a past medical history, birth history, previous injuries, etc. I would encourage you to set up an appointment with your local physical therapist (pelvic floor physical therapist if you happen to be pregnant or postpartum) for individualized guidance on how to safely get stronger!
Here is a link to the ACSM guidelines to review for yourself: https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download
This post is educational and not medical advice. Please consult your medical provider for information specific to your needs.
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