![](https://medicalmatters.com/wp-content/uploads/2023/06/hehe-908x600.png)
Experts Reveal this Training Workout for Strength Training Beginners!
![](https://medicalmatters.com/wp-content/uploads/2023/06/hehe-908x600.png)
The thought of starting strength training may excite you, but the health experts say you need to prepare your body first to withstand lifting the heavy dumbbells efficiently. Aside from that, you need to work on strengthening your other muscles to make sure they will not end up being sore (or worse, injured). If you’re still new to weightlifting, the experts recommend you do this workout first to master its basic movements.
The Beginner Dumbbell Workout
According to health experts, you need to warm up first before you start your strength training. You can grab a set of light (five pounds) or medium (ten pounds) dumbbells and start lifting it. If the exercise becomes easy for you, you can gradually increase its weight.
If you notice your form falling apart, or if it’s too difficult for you to complete a set, you can lighten your weight instead. After warming up, you can follow this set of exercises. The health experts recommend you rest for at least 60 seconds between each set to allow muscle recovery. Here are the following trainer’s workout:
Execute three sets of bicep curls of 12 reps.
- Three sets of single arm row of 10 reps (for each arm).
- Three sets of 10 reps of Overhead shoulder press
- Three sets of 15 reps of Dumbbell squat.
- Three sets of 10 reps (for each leg) side lunge.
- Finally, Three sets of 12 reps of Romanian deadlift.
Benefits of Strength Training
The health experts also laid out the benefits your body can get from conducting strength training.
It Boosts Your Metabolism
![Having an increased metabolism may help also help you lose weight.](https://medicalmatters.com/wp-content/uploads/2018/12/hehe.png)
Having increased metabolism may help also help you lose weight.
According to health experts, one notable health benefit of strength training is its increased metabolic rate. It helps tear and develop your muscles, enabling your body to burn the fats and convert it into energy. Since strength training focuses on building your core, it helps protect you from obesity and other chronic diseases.
Improve Your Physical Function
According to health experts, one of the major reasons why our muscles and health deteriorate is because of physical inactivity. The longer our muscles remain stationary, the harder it is for us to perform daily activities in life like walking, climbing the stairs, running, and picking up or reaching for things. You can reap the following physical functions if you do strength training:
- functional abilities
- movement control
- physical performance
- walking speed.
Helps Prevent Type 2 Diabetes
Your poor dietary habits paired with sedentary lifestyle results in the decline of insulin sensitivity in your body – which can trigger the development of type 2 diabetes. However, you can prevent and manage your diabetes while doing strength training since it provides the following counter-mechanism:
- Decrease your abdominal and visceral fat.
- Reduce your blood sugar levels.
- Increase your glucose transporter type-4 density.
- Improves your insulin sensitivity.
It Improves Your Cardiovascular Health and Blood Pressure.
Since strength training helps in preventing obesity and other chronic illnesses in your body, strength training also helps improve your heart health. Meanwhile, High blood pressure refers to the medical condition where the blood pressures in your arteries are elevated. If left untreated, it can lead to heart problems and attacks, and even stroke. The good news, though?
![Strength training helps protect your heart from cardiovascular diseases - enabling you to spend more time with your family as you grow older.](https://medicalmatters.com/wp-content/uploads/2018/12/8-1.jpg)
Strength training helps protect your heart from cardiovascular diseases – enabling you to spend more time with your family as you grow older.
Strength training helps reduce your diastolic and systolic blood pressure according to research. In a recent study, around 1,600 participants aging between 21-80 years old found that those who do strength training at least twice or thrice a week have improved their systolic blood pressure significantly. Meanwhile, it also reduced their diastolic blood pressure between 1.4-2.2 mm Hg.
Lessens Your Chronic Pain.
![Prevent having chronic pains by incorporating strength training in your workout routine.](https://medicalmatters.com/wp-content/uploads/2018/12/9-1.jpg)
Prevent having chronic pains by incorporating strength training in your workout routine.
According to the Institute of Medicine, over 116 million Americans in the United States suffer from chronic pain. Fortunately, you don’t have to suffer from chronic pain like back pain, fibromyalgia pain, and osteoarthritis by doing strength training.
Since it helps improve your physical function, it helps reduce the pain in your joints more than what aerobic training can offer.
More in Physical Fitness
-
`
Experts Reveal the Truth Behind Benji Madden and Cameron Diaz’s Bizarre Marriage
While most of our favorite celebrity couples in the industry make a buzz on the internet with their whirlwind romances, some...
September 2, 2024 -
`
Most Products Claim to Erase Stretch Marks and Cellulite, But They Are Ineffective: Here’s What Will Work
Many people see stretch marks and cellulite as imperfections and undesirable, so they resort to miracle products that promise to erase...
September 2, 2024 -
`
Experts Reveal How to Deal and Overcome Changes in Your Business and Life
If one thing is constant and consistent in our business and life, that’d be change. The business world is struggling in...
September 2, 2024 -
`
Don’t Wanna Break Your Back At Work or Gym? This Is What You Need To Know
Training Crossfit and catalysis have become popular in recent years and undoubtedly strengthen most of the body’s muscles. Unfortunately, there are...
September 2, 2024 -
`
Did you Know Having These Foods Could Help With Smooth Bowel Movements?
Who doesn’t want to be healthy! Yet, many people face minor or major health issues every day. Take the case of...
September 1, 2024 -
`
Experts Reveal The Astounding Health Benefits of Cleansing and Fasting to Your Body
We’ve often heard the terms cleansing, detox, and fasting in the health and fitness industry. Some people claim how cleansing and...
September 1, 2024 -
`
Get Up & Move, Else You May Suffer Damage from Extended Sitting
These days, life has become extremely unpredictable. Most people are facing a difficult time. With the panic of the spreading pandemic...
September 1, 2024 -
`
THIS Is The Workout Your Brain Needs To Maintain Great Mental Health
The brain is the capital of the human body, the engine room that controls all other activities. As your body grows,...
September 1, 2024 -
`
Add THESE 5 Food Items To Your Daily Diet & Start Losing Weight – TODAY
What is the one thing about women that is synonymous to men’s craving for muscles and abs? No, it’s not the...
September 1, 2024
You must be logged in to post a comment Login