Strength training is one of the best things you can do for your own health, day-to-day functioning and longevity. Here’s how to get started:
1. Learn the correct form for these six moves first: goblet squat; deadlift; reverse lunge; push-up; dumbbell row; plank; and weighted carry. Practice them and focus on improving little by little. Always prioritize form over the weight you’re lifting.
2. Decide how many days per week you’d like to strength train. For two or three times per week, do a full-body workout each time. For four days per week, alternate between upper body and lower body days.
3. Five to six exercises at three to four sets each is plenty. Always prioritize compound movements (squats, lunges, bench press, rows) over isolation moves (biceps curls, triceps extensions, hamstring curls).
4. Aim for a 7/10 rate of perceived exertion.
5. Strive for consistency, not perfection. Just keep showing up, putting in your reps and improving small aspects of your strength practice (better form, more reps, higher weight, less rest time, et cetera). You’ll reap the physical and mental benefits for the rest of your life.
Karina Inkster is a qathet region health and fitness coach, author of five books, and host of the No-B.S. Vegan podcast.
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