The easiest way to start weight training

Contrary to popular belief, lifting is actually a lot easier and it could mean a longer life. According to new research, weight training can be just as effective as cardio for protecting against heart disease and you can improve muscle strength and size with just a single, brief exercise set.

So if you hate running, you can still reap major health benefits by beginning a weight training program.

How to start 

Going full throttle on a weightlifting routine you’re not used to is a sure-fire way to get hurt. Start by doing a proper warm-up, which can be a brisk walk, cycling, jumping rope or a five-minute jog. When you’re ready to start lifting, test your weight limit by doing five reps. This will give you a gauge of where you are with specific exercises and weights.

Also, practicing proper form is one of the most important things you can do. Proper form prevents the body from creating imbalances, which are as bad as they sound. The fewer imbalances you have, the less time she says you’ll need to spend on a foam roller to feel better. If you have sharp pain when moving, achy knees or lower back pain before or after your workout, your form probably needs some help.

It doesn’t matter if you’re a man or a woman, beginning a weight training program is all about taking things slow.

A bit of good news: You don’t need to (and probably shouldn’t) weight train every day. For beginners, most trainers recommend lifting weights three times a week, or taking every other day off. These recovery days should consist of light cardio and mobility exercises.

MAKE IT A LIFESTYLE 

Just as cardio can complement the best weightlifting workouts, so can diet. There are certain foods that help with recovery and muscle growth, think eggs, quinoa and peanuts, so focus on those. You can also try adding more protein to your diet, drinking more water and getting more sleep. Those three things will make a huge difference and allow you to recover properly.