Strength training is a key part of well-rounded fitness: it helps you preserve and build muscle mass, strengthen your bones, speed up your metabolism, improve balance and lower the risk of chronic diseases.[1]
Before you start training, it's important to warm up — 5–10 minutes of light aerobic activity — to warm the muscles and reduce the risk of injury.[2] [3]
Фото: Andrea Piacquadio
Pay attention to technique: exercises done incorrectly can lead to strains, injuries or joint damage. If you can, work with a fitness instructor or physiotherapist, especially at the start.[2]
Increase the load gradually: when 12–15 reps become too easy, add a little weight or resistance — this is the foundation of the progressive overload principle.[1] [3]
For most people, one set to fatigue is enough: any extra load can only increase the risk of injury.
To wrap up — if you have chronic conditions or haven't been active for a long time, be sure to consult a doctor before you start training. And remember: listen to your body, being pain-free matters more than "pain is a sign of progress."[1]
