Start With Stability
The first step a beginner in resistance training should take is to develop muscular stability. There are many advantages of starting in this phase of training and that’s why NASM has it as the 1st phase in their famous OPT model.
There are many advantages of starting out with a stability training program. The goals of the program are to enhance joint stability, increase flexibility, improve neuromuscular efficiency meaning stabilization and balance, improve the control of posture and improve muscular endurance.
Now don’t you think it would be beneficial to improve in those areas before going into heavy lifting. I prefer this method because it significantly decreases the chance of injury. Think about you have to stabilize your muscles so your joints will improve stability and you will have a better chance to learn the correct movements to correctly perform each exercise.
That’s great, but how do I start a stability resistance training program?
First of all you should be lifting light weight the amount that you can do 12 reps or more. The exect number of repetitions should be between 12 and up to 20. The goal is to progress into a harder to balance exercise. An example of a stability exercise is standing on one leg and doing a dumbell shoulder (military) press or any other exercise that is suitable to do on one leg.
It’s best to ask a personal trainer to demonstrate some stability exercises you can check out this link for some examples stability ball exercises and here’s a free pdf all of these exercises are good to improve stability you can even do the exercises at home here’s a great site to purchase a stability ball and other gym equipment.
That should be enough to get you started, be sure read more on beginner tips.
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Tags: beginner stability workout, flexibility, stability exercise, stability resistance training, stability workout benefits
