What comes to mind when you think of strength? Most people want to "get stronger," but everyone has a different idea of what strength means. Do you want to lift heavier weights? Maybe you want to carry your kids without pain or climb stairs without muscle fatigue. No matter where you are in your fitness journey, it is important to identify the type of strength that is important to you. A common mistake when starting out is to immediately start lifting as much weight as possible or doing a high number of reps (or both.) This often leads to overtraining, muscle strains, and repetition injuries. Whether you're new to lifting or coming back after an injury or time off, it is important to start slow and steady. First train for stabilization and optimal core activation. The core is the foundation of the body where all movement originates, and imbalances here will lead to injuries down the road. Exercises that require little movement of the spine, such as balancing on a stability ball or planks, are great places to start. Once you start lifting, smaller weights and higher repetitions (no more than 20-25) are important for increasing endurance and ensuring proper strengthening of ligaments and tendons. Even veteran lifters should be returning to stabilization and endurance training regularly in order to prevent overtraining and injury. Remember, never start any fitness routine without first contacting your doctor or other qualified professional. Also, if training on your own, also be sure to check in with a certified trainer periodically to be sure you are using proper technique and form. Contact me if you have any questions about where to start or to inquire about movement assessments and corrective exercise.
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