Skin Health Magazine Issue #11 / Spring 2019 | Page 21

Diet
&
Fitness
Strength Training Tips for Beginners
R
unning five miles or sweating
through a spin class releases
feel-good endorphins that keep
you coming back, and your heart is
usually very happy too. But there’s only
so much cardio can accomplish. It’s time
to bring strength training into your
workout routine.
For basics on starting strength training, we
talked to Jordan West. West is a CrossFit
trainer, who — in addition to practicing
CrossFit (which blends strength, cardio, and
more) for three years — has been lifting
weights for 14 years.
SHM: Why should you try strength training?
JW: Strength training day-to-day in the gym
allows me to comfortably accomplish func-
tional tasks in my personal life. When it’s
time to help a friend move house, do the
gardening, or unload the weekly shop, I’m
able to handle those tasks and hope to later
on in life.
It also increases muscle mass and improves
overall health. After high school, I placed
my health on the back burner. Thirty
pounds later, a short trip to the doctor
showed my cholesterol was elevated, and my
BMI was too high to support a healthy life-
style. Since strength training, my heart rate
has come way down, my cholesterol is back
to normal, and simple daily tasks have
gotten much easier!
SHM: How much weight should a beginner use?
JW: Start slow and figure out what works best
for your body. Jumping in too quickly can
cause injury. When possible, have a fitness
professional make sure your form is correct
before adding more weight.
If you move up in weights and your form is
compromised, you need to lighten the load.
Once your form is solid and you’re performing
movements correctly, you can increase inten-
sity and slowly add in weights.
SHM: What’s a misconception you’d like to
clear up?
JW: People think they’ll ‘bulk up’ or they’ll
be unable to slim down if they lift weights.
Strength training burns calories, and
combining weightlifting with cardio and a
healthy diet can definitely promote weight
loss. If your goal is to tone up, keep reps high
and weights light.
No excuses. Feel like you don’t have time for
strength training? Consider this: West also
runs her own fitness apparel company and she
teaches at a primary school. So you’ve definitely
got time for some free weights.
ISSUE #11 | 2019 | SkinHealthMagazine.com 21