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Learn to Love Strength Training

Medically Reviewed by Poonam Sachdev on November 15, 2021

Strength training has many benefits. It helps reduce body fat, burn calories, and increase lean muscle mass. As you age, your lean muscle mass decreases. If you do not actively do anything to replace this muscle loss, your body's fat percentage will increase. 

Strength training helps preserve muscle mass. It also helps manage your weight, enhances the overall quality of life, develops strong bones, and manages chronic conditions, including Ankylosing Spondylitis

How to Enjoy Strength Training?

It can be hard to start strength training since your body is not used to lifting so much weight. With time, however, strength training will become easier and more enjoyable. Here are some changes you can make to your routine that can help you start to love strength training. 

  • Warm up beforehand. Often, people do not properly warm up before strength training and end up with sore muscles. Jog for five minutes or do some aerobic activity to increase blood flow to your muscles before strength training. 
  • Begin with lighter weights. You do not have to go all out on your first day at the gym. Start with lighter weights and do a set of 12 to 15 repetitions. You can gradually increase the reps as you build strength. 
  • Take a friend along. If you don't like working out alone or tend to get distracted, take a buddy with you. They may also make you feel more motivated. 
  • Rest. Getting sufficient rest between reps is very important since it will prevent your muscles from getting too tired. 
  • Listen to your favorite music. Uplifting music can help you get the best out of your workout. 
  • Leave a day for recovery. When you rest between subsequent strength training sessions, it gives your body time to recover. Your muscles need to be repaired after a strenuous workout. Similarly, your body also needs to replenish its energy stores. 

The best way to truly enjoy strength training is to treat it as a form of self-care. Strength training might feel more like a punishment or burden if you push your body too far or compare yourself to others. 

Speak to a physical therapist or your doctor if you have a chronic illness that causes excessive fatigue.

Show Sources

SOURCES: 
International Journal of Physiology, Pathophysiology, and Pharmacology.: "Effect of music tempo on exercise performance and heart rate among young adults."
Mayo Clinic: "Strength training: Get stronger, leaner, healthier."

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