What to Do Before Strength Training

Before we dive into what to do before strength training, let’s first understand what it is. Strength training is a type of physical exercise in which an individual uses resistance to induce muscular contraction, which strengthens and builds the muscles. It is an essential component of a balanced fitness program as it improves both muscular and skeletal health. Strength training can be done using bodyweight, free weights, resistance bands, machines, or any object that provides resistance. Now that we know what strength training is, let’s talk about what to do before embarking on a strength training program.

Get Medical Clearance

Before starting any fitness program, especially strength training, it is essential to get medical clearance. A medical clearance ensures that you are healthy enough to participate in physical activity without causing harm to yourself. A medical clearance can be obtained from your primary care physician or a qualified healthcare provider. Getting medical clearance before starting a strength training program also helps identify any pre-existing conditions that may affect your safety or performance during exercise.

Conditions That May Require Medical Clearance

History of heart disease or stroke
High blood pressure
Diabetes
Asthma
Arthritis
Osteoporosis
Joint pain or injury
Epilepsy or seizures
Pregnancy

Determine Your Fitness Level

Determining your fitness level is crucial before starting a strength training program. Your fitness level will determine the intensity and duration of your workouts. It is essential to start at a level that is appropriate for your fitness level to avoid injury and burnout. There are several ways to determine your fitness level, including:

Fitness Assessments

Body composition analysis
Cardiovascular fitness test
Muscular strength and endurance test
Flexibility test

Self-Assessment

Rate your perceived exertion (RPE)
Monitor your heart rate
Track your workouts

Plan Your Workouts

Planning your workouts is essential before starting a strength training program. A workout plan will help you stay focused, motivated, and track your progress. When planning your workouts, consider the following:

Frequency

How many times a week will you strength train?
What days will you work out on?
Will you follow a full-body or split routine?

Intensity

How heavy will the weights be?
How many sets and reps will you perform?
How long will your rest periods be?

Progression

How often will you increase the weight or reps?
How will you measure progress?
When will you change your program?

Warm-Up and Stretch

Warming up and stretching are essential components of any exercise program, including strength training. A proper warm-up helps increase blood flow, raise body temperature, and prepare your muscles and joints for exercise. Stretching improves flexibility, range of motion, and reduces the risk of injury. Here are some tips for warming up and stretching before strength training:

Warm-Up

Start with 5-10 minutes of light cardio, such as jogging or cycling
Perform dynamic stretching exercises that mimic the movements of your workout

Stretching

Hold each stretch for 15-30 seconds
Stretch all major muscle groups, including the legs, back, chest, and arms
Avoid bouncing or forcing the stretch

Hydrate and Fuel

Hydrating and fueling your body before strength training is crucial for optimal performance and recovery. Proper hydration ensures that your body has enough fluids to regulate body temperature, transport nutrients, and remove waste products. Proper nutrition provides your body with the energy and nutrients needed to fuel your workouts and recover afterward. Here are some tips for hydrating and fueling before strength training:

Hydration

Drink water and other fluids throughout the day
Aim to drink at least 16-20 ounces of water 2-3 hours before exercise
Drink 8-10 ounces of water or sports drink every 10-20 minutes during exercise

Nutrition

Eat a meal or snack 2-3 hours before exercise
Choose foods that are high in carbohydrates and protein
Avoid foods that are high in fat or fiber, which can slow digestion

Conclusion

Strength training is an essential component of a balanced fitness program. Before embarking on a strength training program, it is essential to get medical clearance, determine your fitness level, plan your workouts, warm-up and stretch, and hydrate and fuel your body. By following these guidelines, you can ensure that you are safe, healthy, and get the most out of your strength training program.