One of the best ways to begin resistance training is to work with a personal trainer. Before beginning any exercise program, a trainer should work with you to understand your goals and test your muscle strength in order to recommend an appropriate workout plan.

How do you find a great personal trainer? If you work-out in a gym, observe the in-house trainers as they train their clients. Watch how they interact, communicate, use their time. Is the trainer attentive, paying attention to form, or do they looked bored and disinterested? Then talk to the person being trained. Ask them what they like about their coach. Ask them if they are getting the results they want. Once you have a few prospective trainers, interview them. Find out their background, experience, who they are certified by and can they show you their certifications? Trainers who have been in the business for a long time bring with them something important….the experience of working with many types of bodies. Training is very specific. The more people they have trained, the more skills they have to share with you.

Beware the supplement seller. Many trainers make more money selling supplements than they do training. Remember, they are not your doctor, and therefore have probably not seen your blood work. They don’t have a clue what you need. Many also have very little formal nutrition education. The only thing they are supplementing is their income.

If you train outside a gym setting, ask around. Many trainers will come to your home, work, park, or a community center to train you. You might ask your friends who are healthy and in good shape. They are probably currently working with a coach, or have in the past. Ask them to recommend someone. Again, always interview a trainer before hiring. Don’t accept, however, if your friend offers to train you. This is always a bad idea! They are neither certified, insured or know CPR. Stick with the trained professionals.

Once you hire a trainer and start, she should demonstrate how to perform each exercise – this is a sign of a good trainer. Demonstration is imperative since correct form will provide the maximum benefit and reduce the risk of injury. If a trainer doesn’t offer to show you what to do, ask.

Resistance exercises will use weight to spur the break down of muscle and it’s rebuilding in order to achieve strength and endurance. According to the American Council on Exercise, “Muscle strength is the maximum amount of force a muscle or muscle group can develop during a single contraction. Muscular endurance is the number of repeated contractions a muscle or muscle group can perform against a resistance without fatiguing, or the length of time a contraction can be held without fatigue.”

As muscle strength improves, weight should be gradually increased. Adding weight too quickly can lead to injury. Slow increases in weight ensure that the muscle is ready to take on the extra resistance, and there is the correct amount of ligament and tendon to support the additional muscle.

Strength training can be done at home or in a gym, using body weight or resistance equipment. A few tools for building muscle are:

• Body weight: abdominal crunches, leg squats and push-ups are some examples.
• Barbells: single bars with an assortment of weight disks that can be changed for different exercises.
• Dumbbells: sets of smaller weights that can be lifted one in each hand.
• Resistance bands: stretchy bands of varying thickness that provide different degrees of resistance.
• Medicine balls: balls in a variety of sizes and weights.
• Kettlebells: cast-iron weights with handles.
• Weight machines: resistance machines that work a specific muscle area.

Resistance training can improve your physical and emotional well-being. Incorporating strength training into your routine will help you build a stronger, healthier you.

Always consult a physician before beginning any exercise program. If you are interested in having me design a personalized resistance training program for you, just email me at Peggy@thebalancedyogi.com. We can meet online, by phone, or in person, whichever works for you.

Thanks for reading and sharing this information with your friends.

Until next time,

Peggy