Strength Training For Summer Workouts

Are you looking to reduce fat, increase your muscle mass and efficiently burn calories? Well, you may want to begin looking into strength training. It can help you develop stronger bones, aid in weight management, enhance your quality of life, manage chronic conditions, and even sharpen your thinking skills. This form of training can become a primary factor in maintaining one’s overall health. 

If you have decided to begin your fitness journey with weight training exercises, you’ll be pleased to know that it requires minimal equipment. Meaning you could even do these exercises in the comfort of your own home! If you are interested in starting a strength training routine but need some assistance on how to start, visit Island Sports Physical Therapy in Huntington. Our team can get you started with some simple instructions as well as teach you the proper ways to execute your workout. 

Do’s and Don’t’s: 

Strength training, done properly, can yield a number of positive health benefits. Including increased muscle strength, fat loss, and enhanced bone density. When strength training isn’t done properly, it can lead to a great deal of pain or even an injury. Before you begin strength training, make sure you are aware of the Do’s and Don’ts that come along with it!

Do’s:

• Lift an appropriate amount of weight
• Use proper form
• Breathe
• Seek Balance
• Incorporate weight training and fitness training at least twice a week
• Rest

Don’t’s:

• Don’t skip the warmup
• Don’t rush
• Don’t overdue
• Don’t ignore the pain
• Don’t forget shoes

Make sure that if you find yourself in pain during strength training that you seek out the assistance of physical therapy in Huntington. The pain may be stemming from an injury or from incorrectly working out. Our team of therapists can help correct either issue. 

Exercises to try: 

Strength training for beginners can be quite intimidating, but what most people don’t realize is that the exercises can be simple. To start, it is often encouraged that you slowly work more bodyweight exercises into your work out to learn the basic movement patterns of training. By doing this, you will decrease your risk of injury when it comes time to add in more equipment, such as free weights. Let’s break down some of the most common movements you can learn at physical therapy in Huntington: 

• Hip-dominant movements 
  • Ex: Deadlifts, Hinges, or Swings 
• Knee-dominant movements 
  • Ex: Squats and Lunges 
• Pushing movements 
  • Ex: Dips, pushups, or presses
• Pulling movements 
  • Ex: Pull-ups or rowing 

Diet:

To effectively go through strength training, you must consume a healthy diet to optimize the strength of your muscles. Although high-protein is very important in terms of gaining muscle, carbohydrates and fats are necessary sources of energy. Focusing on exercise can only get you so far, that’s why when you attend physical therapy in Huntington, a therapist will likely encourage you to also maintain a healthy diet. They can teach you what foods you should be consuming in order to receive the proper vitamins and minerals needed to gain muscle. 

Contact Us

If you are looking to start strength training, but don’t know where to begin, visit Island Sports Physical Therapy in Huntington. When you schedule an appointment with one of our therapists, they can help you begin training the safest and most efficient way possible!