Before your first strength workout, it's especially important to pay attention to a proper warm-up: warmed-up muscles are more flexible, and ligaments and tendons are less prone to injury.[1]
Фото: Anete Lusina
If you do decide to jump straight into strength exercises without proper preparation, this raises the risk of strains and micro-injuries that can slow your progress.[1]
A regular strength-training schedule that includes at least two days a week for all muscle groups helps distribute the load and reduce the risk of injury.[3]
Beginners should start with light weights, gradually increasing the load, and always listen to their body's signals: if pain appears, it's better to stop and rethink your form.[2]
Take it calmly and mindfully at first: the warm-up is your main ally in getting off to a safe start.
If you have chronic conditions or pain, be sure to consult a doctor before starting.
