STARTING a strength training journey can feel intimidating, but with the right approach, you can build muscle, increase strength, and improve your overall health.

Fitness director Amfroy Lyn said by following certain key guidelines, you can build a strong foundation for your strength training journey while minimising the risk of injury.

“Over time, you’ll gain confidence, improve your fitness, and achieve your goals safely,“ he said.

This below guide provides the essential steps to help you begin your strength training journey safely and effectively.

1) Set clear goals

Determine why you want to start strength training. Are you looking to:

• Build muscle?

• Increase strength?

• Improve overall fitness?

• Support weight loss or bone health?

Having a goal will help you stay focused and track progress.

2) Learn proper form

Proper technique is crucial to avoid injuries and maximise results. Follow these tips:

• Start with bodyweight exercises (eg, squats, push-ups, planks) to master form.

• Use light weights when trying new movements to ensure proper execution.

• Consider working with a trainer or watching instructional videos for guidance.

3) Choose a balanced programme

Focus on compound exercises that work multiple muscle groups, such as:

• Squats: Builds leg and core strength.

• Deadlifts: Strengthens the back, legs, and glutes.

• Bench press: Works the chest, shoulders, and triceps.

• Rows: Targets the back and biceps.

• Overhead press: Strengthens shoulders and core.

Incorporate isolation exercises (eg, biceps curls, triceps extensions) to target specific muscles.

4) Start slow and progress gradually

• Begin with two to three sessions per week, allowing rest days in between.

• Perform two to three sets of eight to 12 reps for each exercise.

• Gradually increase weight, reps, or sets as you get stronger.

5) Warm up and cool down

• Spend five to 0 minutes warming up with light cardio and dynamic stretches.

• After training, stretch the muscles you worked to improve flexibility and reduce soreness.

6) Prioritise recovery

• Allow 48 hours of rest for the same muscle group before training it again.

• Get adequate sleep and stay hydrated.

• Consume a balanced diet with sufficient protein to support muscle growth.

7) Listen to your body

• Expect some muscle soreness, but stop immediately if you feel sharp pain.

• Adjust the intensity if you feel fatigued or overwhelmed.

8) Stay consistent

Strength training is a long-term commitment. Consistency is key to seeing results. Start small and build a routine that works for your schedule.