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Strength Training Do's and Don'ts

Updated: Jul 19, 2022

Many people strive to maintain their health with routine exercise and nutritious foods. A well-rounded fitness regimen includes cardio and strength training. Strength training encompasses various exercises that build muscle mass and improve endurance to make you stronger and more fit. The following do's and don'ts can help prevent injury and get the most out of your workouts.


Start light and gradually work your way up.

Starting a strength training routine with heavier weights or resistance can lead to injuries and exhaustion. Instead, begin with lighter weights or lower resistance and see what feels comfortable. The second or third rep shouldn't wear you out, but you should feel the muscles in the worked-out area stretching and coming to life. It's best to start small and gradually increase weight or resistance each week


End each workout with a finisher.

A finisher is a fast, intense burst of cardio, a strength exercise, or both performed at the end of a fitness routine. Lasting anywhere between one and 10 minutes, finishers are a way to use your last bit of energy before cooling down. Always end your strength training with a finisher. Set a timer for your preferred finishing time and close the routine with something rigorous: Burpees or half-burpees, sit-ups, pushups, or tuck jumps are all effective finishers.


Forget to warm up.

Devoting five to 10 minutes for a full warm-up before starting strength training gets your body ready and helps prevent injuries. Cardio is excellent for a warm-up, as it increases

heart rate and lubricates the joints. Try allowing enough time in your fitness regimen to hit the treadmill, elliptical, or stationary bike before focusing on strength training.

Train to exhaustion.

A hard workout can feel great and get you into shape, but it shouldn't be so hard that it depletes you. Training your muscles to the point of exhaustion is unnecessary for building strength, especially if you're a beginner to this type of workout. To gauge your progress, track your energy levels. You should have enough energy to complete a solid finisher, a proper cooldown, and still have enough left to continue with your day. A good rule to follow is to train hard, but not to the point of muscle failure.

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