So last week, we determined weight lifting is right for YOU! But now, how do you start? Well, the best way to begin a new resistance training regimen would be to meet with a qualified professional like a Doctor of Physical Therapy. Life Changes Physical Therapy offers wellness visits to provide education and instruction based on your specific needs, level of ability, fitness, and comorbid issues. But if you’re not quite ready to take the plunge into PT, here are a few tips to help you get started on your own.
The first issue that most people run into is how to choose the right amount of weight or resistance for a particular exercise. Before adding weight, start by simply performing the motion without weight focusing on maintaining perfect form. Once you have your form perfected, you can start to add the resistance. Resistance can come in multiple forms – dumbbells, plates, barbells, resistance bands, etc. I’ve even used large shampoo bottles and milk jugs in desperate times so feel free to get creative. Finding the correct weight requires some trial and error but ideally you want to find a weight that allows you to maintain form but is challenging to perform 6-8 repetitions if you’re truly looking to increase muscle mass and strength or 12-15 repetitions if you’re looking to improve strength and endurance.
The next issue is frequency or how often do you perform these exercises. If you are lifting heavy to muscle fatigue then you should really only perform that exercise 2-3 times per week. This is the type of exercise that will truly allow you to gain muscle mass, improve bone density, and improve long-term strength and function. Just because you’re only recommended to lift a particular muscle group 2-3 times per week does not mean you can’t do some form of strength training every day. Use particular days to focus on a specific muscle group or a few muscle groups then choose a new muscle group the next day to allow the previous muscles to rest and recover.
Finally, let’s talk about DOMS or delayed onset muscle soreness. This soreness is completely normal after good resistance training and can last 24-48 hours. “Delayed” refers to the fact that this muscle soreness does not typically come on immediately or even the same day. You will usually feel it the next day and it may peak between 36 to 48 hours. If your soreness is lasting longer than 48 hours or if you’re so sore that it is limiting your functional ability, it may be an indicator that you increased your resistance too quickly.
Weight lifting can be safe and beneficial for everyone as long as you do it correctly. If you are ready to begin your own weight lifting regimen, contact Life Changes Physical Therapy today. We can help you find a routine that is ideal for YOU!