When you decide to start strength training, expectations are usually high. But the main question is: ¿How long will it take for you to really notice results?? Daniel Galindo, from VivaGym, will help you understand the timing, effects on your progress and how to get the most out of each training session.
What is sought with strength training?
Strength training isn’t just about building big muscles. Its main purpose is to improve physical strength, which brings many benefits, such as better muscle tone, greater contractility and protection of joints.
As you strengthen your body, you also increase your stamina, allowing you to perform everyday tasks more easily. result in? A more functional body, less injury prone and a more defined aesthetic.
Besides, Train with weights Helps prevent aging problems, such as bone and muscle loss. Therefore, it An excellent tool to keep you healthy and active as the years go by.
© Getty ImagesRecommended exercises for women over 40
As we age, the body undergoes significant changes, such as a decrease in bone and muscle density. Therefore, the Strength training is especially beneficial for women over 40 year
The most recommended exercises include:
- Squats and lunges: Ideal for working the lower body, strengthening the glutes, quadriceps and legs in general.
- Chest pressure: Suitable for toning and strengthening the upper body, especially the pectoral and triceps muscles.
- Pulls the chest: Helps strengthen the back, improve posture and reduce discomfort in this area.
The important thing is to perform each movement with a sufficient load to stimulate the muscle, but not overdo it. Improper technique or too much weight can cause injury.
In addition, it is essential to adapt the routine to each individual’s abilities. A certified trainer can help you design a personalized plan to maximize your results.
Half an hour rather than an hour and a half and better trained and exhausted. This can increase the risk of injury
How long should you train to get results?
When it comes to training, less can be more. You don’t have to spend endless hours at the gym to see significant changes. 30 to 50 minute sessions are recommended, always prioritizing technique and movement quality over quantity.
Training outside of this time may be counterproductive. The reason? Fatigue can cause you to lose proper exercise form, increasing the risk of injury. Additionally, performance decreases if your body is already fatigued.
Additionally, you must remember that for an effective workout, you must include a good warm-up, well-performed core exercises and adequate stretching at the end. The key is to maintain consistency and avoid overtraining..
© Adobe StockThe first change: what to expect and when?
It’s natural to wonder when results will start showing. TOAlthough every body is different, Changes are usually visible within 4 to 6 weeks. However, this will depend on factors such as your workout intensity, weights used, recovery and proper nutrition.
One of the first changes you may notice is a Reduction of subcutaneous fat. This will make your muscles more defined, although your legs or arms may feel “bigger”. This effect is simply a result of fat loss, revealing muscle tone.
You will have an experience Improve your strength and endurance. Everyday activities, such as climbing stairs or carrying bags, will feel easier.
Remember that progress is not linear. Some days you will feel a lot of improvement and other days less. The important thing is to be consistent and not get discouraged.
The first result you will notice is that you lose subcutaneous fat
Is it possible to lose weight with weight training?
The term “weight loss” can be confusing. Strength training not only reduces body weight, it also improves body composition. This means that you increase your muscle mass and decrease your fat percentage.
To achieve this goal, combining strength training with a balanced diet and some cardiovascular activity is essential. In just 30 days, You may start to notice a more toned body with less fat.
Weight training also has an additional benefit: Increases your metabolism at rest. This means that you burn more calories even when you’re not training, thanks to your increased muscle mass.
© Getty ImagesHow to Gain Muscle Mass Effectively
If your goal is to increase muscle mass, the method will be different. Working with progressive loads and slow, controlled movements is crucial here..
Workouts that focus on hypertrophy include low repetitions with high weights and long rest between sets. Also, a diet rich in protein and quality calories is essential for this goal.
Progress in this case may take longer, since Gaining muscle is a gradual process. However, with consistency and proper planning, you will notice significant changes within a few months.
If you are a beginner, it is recommended to find a qualified instructor to help you
Key points to consider before starting
Before beginning any strength training program, it is important to assess your physical condition. If you are a beginner, seek guidance from a certified instructor. This will help you learn proper technique and avoid injury.
Other essential factors to consider include:
- progressiveness. Start with light loads and gradually increase the intensity.
- rest and recovery: The body needs time to repair and grow. Make sure you get enough sleep and rest between sessions.
- hydration. Stay well hydrated before, during and after training to optimize your performance.
Also, pay attention to your body’s signals. If you feel pain or discomfort, stop and consult a professional. Prevention is the key to avoiding obstacles to your progress.
© Adobe StockLong term commitment
Strength training is a distance race, not a sprint. Initial changes may motivate you, but real success lies in maintaining long-term habits.
As you progress, you can adjust your goals and explore new ways to train to stay motivated. Incorporating variety into your routine will help you work different muscle groups and prevent stagnation.
Remember that every session counts. Even small progress is a step toward a stronger, healthier body.
