Don't Derail Your Resolution to Get Strong - How to Safely Start Strength Training

23 December 2017
 Categories: , Blog


Strength training is an excellent form of exercise; your stronger muscles help protect your joints and bones and make it easier for chiropractic treatments to work. Of course, if you overdo it, you could hurt yourself. If you are new to strength training or are coming back to it years after your last attempt, don't jump in full speed; follow some easy steps to safely get into the world of strength training.

That Initial Doctor Appointment

It's pretty common to hear warnings about how you should always see your doctor before starting an exercise program. There's merit in this, but how many people actually follow this advice is unknown. If you have been inactive for a long time and have not had a recent physical, it would be advisable to see your doctor just to ensure that your blood pressure and other basic numbers get on paper. Once you know how you're currently doing, you can tailor your training program, either through doing specific types of exercises or taking it easier than you thought you had to.

Seeing the doctor before you start also lets you get medical clearance if you have existing health problems. If you have exrcise-induced asthma, for example, you should see your doctor to get approval to do more exercise if you've been inactive. If you have had joint problems, you should get clearance or an advisory to avoid certain exercises.

Small Starts

Don't jump into this like a kid at the beach might run into the waves. Even if you are in generally good shape, you can injure yourself if you do something incorrectly. Start small. Have a goal in mind. Maybe you want more upper body strength, or you want more overall muscle to increase your metabolism. Figure out exactly why you want to start strength training, and then aim for exercises that directly impact those goals. Increase and expand the exercises you do as you get used to working out and build up a solid routine.

Professional Training Help

If you start strength training in a gym, arrange to meet with one of the instructors and go over the machines or free weight etiquette. If you're planning to work out at home, you might want to meet with a personal trainer for a few sessions just to get a good routine in place. This, too, will help protect you from injury by ensuring you use proper form when lifting a weight.

If you've been seeing a chiropractor, ask him or her about what you need to know before you start strength training. You may have to avoid certain moves, or you could find out that working certain muscle groups would really work well with your treatment. Chiropractors aren't personal trainers, of course, but you can find out how your strength training might affect your treatments.