YMCA OF COLUMBIA-WILLAMETTE

FOR YOUTH DEVELOPMENT
FOR HEALTHY LIVING
FOR SOCIAL RESPONSIBILITY

Starting your Weight Training Journey

Finding it hard to keep up with your children? Needing more energy to get through your eight hour work day? We’ve got trained professionals at the Y who are happy to help you start your fitness journey today—so you can get back to doing the things you enjoy.

Our Y locations at the Beaverton Hoop YMCA, Clark County Family YMCA and Sherwood Regional Family YMCA, provide you with all the resources you need to embrace a healthier life. We offer flexible hours and friendly trained fitness experts, able to answer your questions and help you reach your fitness goals. 

All are welcome at the Y to experience our warm community devoted to developing a healthier spirit, mind and body. Come to the Y for a workout or exercise session by purchasing a visitor’s day pass, or sign up to become a member and commit to your long-term personal fitness goals. We’d love to have you be a part of our nationwide community. 

Join us in one of our group exercise classes or workout at your own pace. However you get your workout done, we have some helpful tips for you to keep in mind when you’re first starting out.

Always Warm-Up

Just like our minds need time to warm up in the morning, so do our bodies. Give your body five to ten minutes to wake up the muscles you’re going to use before each workout, and don’t press the snooze button. You can walk on the treadmill or climb the stair-stepper to warm up. And stretching is always a great way to cool down.  

Challenge Yourself

When you’re at the gym, the only person you need to impress is yourself. Picking up the heaviest dumbbell and trying to lift it when you’re not ready for the weight won’t help you build muscle or look any cooler—it can be dangerous. If you ever find yourself swinging the weights in your hands to try and finish out the rep you’re on, it could be a sign that you need to switch to a lighter set of dumbbells. 

You still want to challenge your body, so be conscious of the weight you choose to lift. If you can easily perform 30 reps of an exercise with a certain weight, go ahead and try picking up something heavier. Never increase the weight you’re lifting by more than five percent at a time.

Get in Form-ation 

Form is everything. To get the most out of your workouts, lift weights in a slow, controlled and intentional manner. Doing this will help build muscle and decrease any tissue damage—no more wet noodle arms.

Don’t Hold Your Breath

Focus on your breathing as you exercise. When you exhale as you work against resistance, and inhale as you release, you have better control and can build more muscle. 

Make sure to rest between exercises—anywhere between 30-90 seconds. Be careful not to rest too long—you don’t want your muscles to start falling asleep. 

Track your Progress

After each workout write down the exercises you did, the sets and reps you completed and your own reflective thoughts. An exercise log helps you stay motivated and on track to meeting your personal fitness goals.

Rest, Relax and Repeat

Your body needs time to rest, relax and mend, after a hard workout. Give your muscles at least 48 hours of recovery time, before your next strength training session, to be able to start building more muscle.  

Stay With It

Don’t be discouraged if you don’t immediately start seeing results. You will need to make a commitment to yourself and your body if you are serious about change. Sticking with your routine is the best possible route. According to experts, working out all the major muscles of your body two to three times a week is ideal. 

Let’s Workout Together 

We are happy to support you in your healthy living goals. If you don’t know where to start, book at time with one of our friendly personal fitness trainers or join a group exercise class. However you get your workout done, we hope to see you at the Y
 

Category: Healthy Living
Aug. 13, 2018