A guide with expert tips to start bodybuilding and never stop

I still remember the excruciating feeling of hanging from the push-up bars in elementary school gym class, struggling with all my little strength to support myself.

While other children seemed naturally gifted with physical strength, I came to believe that my arms were more useful in answering a question in class.

However, I have tasted physical strength ever since. I took a weightlifting course in college and loved the way it felt to see the muscle grow. Before I got married, I was addicted to barbell workouts and found the satisfaction of being able to carry groceries for more than two minutes without resting.

In addition to the visceral joys of feeling strong, I am also aware of the health benefits of weight training. A recent study published in the British Journal of Sports Medicine found that combining aerobic exercise with one or two weekly strength training sessions not only prolongs life, it improves quality of life and well-being.

Several studies have concluded that resistance training is good for mental health. It has been shown to positively influence cognition and decrease depression and anxiety. Evidence also suggests that it simply makes us feel better physically.

But every time I did enough strength training to make progress, my ultimate dedication waned, mostly because of the demands of daily life. Consumed by cycles of work, child care and total exhaustion, I followed the path of least resistance – literally and figuratively.

Most Americans struggle to find time for strength exercise. Although the CDC (United States Centers for Disease Control and Prevention) recommends that adults do two muscle-strengthening workouts a week, only 31% of us reach this mark.

So I asked exercise psychologists, scientists, coaches, and bodybuilders for their advice on starting a lasting strength-training routine. Here’s what I learned.

start slow

For those who don’t do weight training — or have been doing it for a while — experts suggest starting with short but consistent strength sets. “Set some small goals for yourself,” said Mary Winfrey-Kovell, a professor of exercise science at Ball State University. “A little movement is better than none.”

How slow? Depending on the schedule, needs and desires. Exercise scientists suggest dedicating 20 minutes twice a week to strength training, or maybe 10 to 15 minutes three times a week.

This is supported by another recent study published in the British Journal of Sports Medicine, which found that just 30 to 60 minutes a week of strength training can bring significant long-term rewards, including a 10% to 20% reduction in mortality risk. , cardiovascular disease and cancer. (Notably, the benefits leveled off after one hour and waned after two hours per week.)

start simple

Fitness marketing often tries to convince us that any worthwhile routine must involve fancy gadgets or specialized equipment, but really you need very little.

“Strength training doesn’t have to mean dumbbells, super heavy weights and lots of equipment,” said Anne Brady, a professor of kinesiology at the University of North Carolina-Greensboro.

Weight training exercises that rely on your own body weight — think push-ups, planks, and sit-and-stand (sometimes called chair lifts) — can be incredibly effective when done correctly and consistently, she said. You can always incorporate equipment as you progress in strength and knowledge.

Assume you are a newbie

Starting a bodybuilding routine when you have little or no experience can seem daunting — especially if you work out in a gym or public space under the eyes of more experienced exercisers.

Many of us “maintain a demeanor to look like we know what we’re doing,” said Casey Johnston, author of the popular “She’s a Beast” newsletter and the book “Liftoff: Couch to Barbell.” (Rise: from the sofa to the dumbbells, in Portuguese). “It’s okay to make mistakes. It’s okay to ask questions.”

More than anything, learning proper form — and which moves are safest for your body — can help you avoid injury and promote a lasting routine. If you can, consider hiring a certified personal trainer for a few sessions, virtual or in-person, who will create a training plan and guide you through the exercises. And if you work out at a gym, don’t be afraid to ask the instructors for guidance.

An advantage of starting from scratch? Your strength will improve exponentially at first. “I think most people would be surprised at how quickly they can get much stronger than they are,” Johnston said. After a few sessions, she said, “you will really feel the difference in your body’s functionality.”

Exercise early in the day

If you’re like me and frequently plan on doing strength training in the evening, but find that by 5 pm or later, you feel unable to get off the couch, experts advise you to set aside time early in the morning.

There is a reason for this. Research suggests that the more self-control we expend throughout the day, the less we have to give at night.

“So if you used your self-control for a variety of things and intended to work out at night,” it’s no surprise if you give in to the urge to sit still in front of the phone or the TV instead of breaking a sweat, said Elizabeth Hathaway, a professor of exercise psychology. and health behavior change at the University of Tennessee at Chattanooga. “Self-control is not an infinite resource.”

Try “temptation bundling”

Need an extra push? Kelly Strohacker, a professor of exercise physiology at the University of Tennessee-Knoxville who researches health behavior change, suggests a behavioral economics trick called the “temptation pack.”

Here’s how it works: By “bundling” something we love and look forward to – for example, a favorite podcast or TV show, an audiobook or an exciting playlist – with an activity that we find challenging, we can increase our chances of doing that activity.

“Simply combining them can help alleviate some of the initial thought, ‘I really don’t want to do this, but I know I should,'” Strohacker said. The secret, however, is to just allow yourself that pleasure while you train.

Use (almost) whatever you want

If the idea of ​​wearing a specific “workout outfit” presents a barrier to strength training, don’t worry!

“Wear anything you’re comfortable with,” Brady said. “The most important thing is to be able to move freely in different amplitudes.” You can also benefit if your clothes “breathe” so you don’t overheat, but there’s no need to buy special moisture-wicking sportswear if you’re more comfortable in your pajamas.

Remember the goal is to move forward

If you feel like you need to skip sessions, show self-compassion, Strohacker said. Weight training, like all exercises, is a long game, and the ultimate goal is simply to be able to maintain consistency throughout our lives despite setbacks along the way.

“Our culture promotes the narrative of ‘You can do it if you really want to,'” she said. “That’s very simplistic.” Life happens.

Research suggests that the true path to longevity and consistency in any activity is to “enjoy and feel fulfilled,” she added. This becomes easier when we celebrate our progress, however small, and find our way back when we veer off course.

Consider a couch workout

If the urge to spend time on the couch seems overwhelming, make the couch work for you: use it as a piece of equipment to make your workout easier.

With a couch, you can do sit-up exercises, Brady said. You can turn around and do push-ups or planks.

And if you want to watch TV while working out on the couch, choose shows with commercials and try the “commercial challenge,” suggests Winfrey-Kovell. During breaks, do marches or leg lifts, or keep small weights at your side and lift them until the program starts again. Just make sure you maintain good posture and form.

“We shouldn’t exercise with our back in the shrimp position,” she said. But, “if your hips are in the right position, your spine is straight, your shoulders are back, and your feet can touch the floor,” there’s a lot you can do on the couch.

Try This 20 Minute Starter Routine

Ready to get started? Brady recommends starting with this basic strengthening routine. The only equipment you will need is your own body and a set of resistance bands, which you can buy for under R$100 online.

Complete each exercise, in order, 10 to 15 times, then go back and do a second set. The exercises alternate muscle groups and should be performed at a moderate level of intensity – whatever you feel is appropriate.

1. Push-ups (or modified push-ups)

2. Squat

3. Seated row with resistance band

4. Gluteal bridges

5. Resistance band development

6. Bird dogs

7. Pulldowns with resistance band