Have you been itching to start a strength training program at AFAC gym, but hesitate because you’ve never lifted a weight in your life? Don’t let that stop you! Regardless of your age or fitness level, it’s not too late to start strength training. And, no matter how old you are when you begin a strength training program, the benefits of this type of exercise are almost too numerous to count.

Strength training, also known as resistance training or weight training, can help you build lean, stronger muscles, keep your metabolism higher (which means you’ll burn more calories all day long, even when you’re resting), and bolster your bones and joints. At any age, strength training can improve psychological wellbeing, and, as we get older, it can help us maintain mobility, balance, coordination, and muscle mass in our bodies.

What’s more, there are many exercises that count as strength training. In addition to lifting free weights, strength training can also be achieved with bodyweight exercises, resistance bands, medicine balls, weightlifting machines, and other equipment at the gym. Don’t be afraid to mix it up! More variety in your strength training program will only help you become stronger.

In this blog, we’ll walk you through how to get started with a strength training program and the many ways our Thornton gym can lead you through this fitness journey.

How Do I Start a Strength Training Program at the Gym?

If you’ve never lifted weights before, consider asking one of our certified personal trainers for assistance. They will show you around our gym, all the equipment we offer, and how to use it. They can also teach you proper form for specific strength training exercises and set up a program that’s tailored to your specific needs and fitness goals. At AFAC gym, we understand that everyone is unique and what works for one person might not work for another. That’s why we are committed to supporting each of our members through their individual fitness journeys. We’re here to help with any question, so don’t be shy – just ask us!

What Equipment Should I Use When Strength Training at the Gym?

The good news is, you don’t necessarily need equipment to tone your body or build muscle mass, but it does help. Here are the main strength training options to consider at AFAC gym. Thanks to the many choices we give our members, they’re able to switch things up to keep their workouts interesting and provide the best results.

Bodyweight Exercises

For some strength training exercises, you can use your own body weight to provide resistance. Examples of this type of training include pushups, pull-ups, lunges, sit-ups, and planks. AFAC gym has an array of equipment that can support your bodyweight exercises like mats, Power Plates, BOSU balls, TRX, horizontal bars, steps, flat benches, and decline benches, as well as a climbing cave, auto belay climbing wall, and vertical knee raise, among many others.

Another way that AFAC gym can help you incorporate bodyweight exercises into your regimen is through our group fitness classes. Many of our classes include both cardiovascular and bodyweight strength training exercises into the workouts. Examples include our Barre Classes, Tabata, Fit Soldiers 2.0, POP Mat Pilates, Spin and More, and Yoga Classes.

Resistance Bands

To add a little more body to your bodyweight exercises, try doing them with resistance bands. In case you’re not familiar with them, resistance bands are similar to a large elastic band and they’re usually made from latex, rubber, or stretchy cloth. You can loop them around your legs, arms, and other body parts to create more tension while you work out. The tension makes the movements more difficult and engages more muscles, which can help you build more strength and muscle tissue than doing bodyweight exercises alone.

Weight Machines

Weight machines are known as a safe strength training option because they keep your body in the correct position and work one muscle group at a time. They are especially good for beginning weightlifters as they learn proper form and build their strength gradually. Many weight machines, like cable machines, allow you to quickly select the number of pounds you want to lift by inserting a pin into the weight stack at the desired amount. Other weight machines like hack squat or leg press machines are loaded with plates.

Free Weights

Free weights are not attached to a machine. Beginners usually stick to smaller free weights like dumbbells and kettlebells. More advanced weightlifters often add barbells to their workouts for exercises like deadlifts, squats, and hip thrusts. As a beginner, use care with free weights since there’s no machine to spot you or position you for proper form. Speak to one of our personal trainers to ensure you’re doing each lift correctly and to learn how to avoid injury.

Other Ways to Strength Train at AFAC Gym

In addition to the above strength training choices, AFAC gym offers several other alternatives to give our members the best strength training workouts possible, including our:

What Should I Keep in Mind Before I Begin Strength Training the Gym?

Once you’ve decided to begin a strength training program, keep the following tips in mind to give yourself the best chance of reaching your fitness goals.

Get clearance from your doctor — If you’re not used to regular exercise, check with your doctor before you start a strength training program. Also speak to your doctor ahead of time if you smoke, are overweight, or have a health condition. Once you begin strength training, if any exercise causes you pain, stop and seek medical attention if your pain doesn’t go away immediately.
Wear proper clothing — Make sure to wear proper attire for weightlifting that allows you to move freely, as well as closed-toe shoes and gloves.
Warm up — Increase blood flow to your muscles to prime them for a good workout by taking a 5-minute jog or walk on a treadmill or elliptical machine. You can also ride a stationary bike, skip rope, or do jumping jacks for a few minutes.
Use a spotter — For heavier lifts with free weights, especially those that go above your head, make sure you have someone to spot you. If you need a spotter, ask the staff at AFAC gym for assistance.
Go slowly — Lift weights slowly and pay attention to using proper form.
Stay hydrated — Drink enough water before, during, and after your workout to stay hydrated.
Start with lighter weight options — A “rep” or “repetition” is one complete exercise movement, and a “set” is a certain number of reps. Begin with a weight that you can lift 10-15 times (reps) while using proper form. Do 1-2 sets of 10-15 repetitions, and slowly progress to doing 3 sets or more. For good results, you should feel like you can’t lift anymore as you get to the last set of 10-15 repetitions. Don’t be afraid to start with a bare barbell or dumbbell bar to learn the right motion. Once you’ve got that down pat, you can add weights.
Rest at least 60 seconds in between sets — Taking a breather in between sets helps prevent muscle fatigue and injury, especially if you’re a beginner.
Gradually increase the amount of weight — Once you can easily lift the recommended number of sets and reps, increase the weight amount by 5-10%. Do a test to make sure the increased weight is right for you before jumping into the full workout. If your form breaks down after you add weight, you might be doing more harm than good. Take some off, and then when it gets easier and you can hold your form, add more weight.
Breathe — As a beginner, you might feel like you want to hold your breath while strength training, but don’t! Try to breathe out as you lift the weight and breathe in as you lower it. This will improve your performance and could help prevent injuries like a hernia. If it’s too hard to breathe, you might be trying to lift too much weight.
Limit your workout to 45-60 minutes — You should be able to get the workout you need in 45-60 minutes. If you go longer than this, you might experience muscle fatigue or burnout.
Rest for a day or two in between workouts — Resting gives your muscles a chance to recover, become stronger, and replenish energy stores before your next workout.
Work all your major muscle groups — You might be interested in toning your abs or building your biceps, but the best strength training program works all the major muscle groups in your body. Overworking one muscle group at the expense of another can lead to imbalances and increase your risk of injury.

How Often Should I Do Strength Training at the Gym?

In order to grow, your muscles need rest. A good rule of thumb is to work every muscle group 2-3 times a week. For example, you can alternate your upper and lower body every day, or do a full-body workout 2-3 times per week.

Just remember to give your muscles a full day of rest before your next workout. Also, remember to train all your major muscle groups equally to avoid imbalances and injury.

As you get more comfortable with strength training, you can vary the exercises you do for each muscle group. Also be sure to add weight and more sets as you build up strength over time.

Embark on Your Weight Training Journey at AFAC Gym

Weight training makes for a wonderful, lifelong fitness adventure, and there’s no better place to start your journey than at AFAC gym. We look forward to helping you develop a weight training program that builds your strength, increases your muscle mass, boosts your metabolism, improves your muscle tone, and keeps you healthier and happier through the years.

If you’re not a member of AFAC gym but are looking for the best gym in Thornton, Colorado, to start or continue your weight training program, stop by the gym or give us a call today. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

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