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Strength Training for Beginners | Exercise Bank on YouTube!

insulin resistance muscle health strength training Apr 17, 2024

You may be aware that strength training helps prevent and reverse insulin resistance. You may also know that it helps you maintain your muscle mass when losing weight, and maintain your weight loss.

But, what you may not know, is how to actually do it. For example, how to get started with strength training, how to progress your resistance safely, what movements to do, and how to combine movements for effective workouts.

That’s what this series is designed to help you do. In this introductory video, you’ll learn about how to determine the optimal amount of weight for you to lift for each exercise, and how to progress the amount of weight you’re lifting safely. I’ll also cover how you can reduce muscle soreness after a strength workout.

Highlights From This Episode 

[0:00] Topic introduction and go to to get a download of these recommendations and sample strength training programs.

[1:27] How to determine the optimal amount of weight for you to lift.

[1:39] Multiple rep max method.

[2:13] 3 reasons to start strength training with nothing more than body weight resistance.

[3:06] Load recommendations for beginner, intermediate, and advanced lifters.

[5:57] 1 Rep Max (1RM) explained.

[6:27] How to estimate your 1 Rep Max.

[8:24] How to increase resistance (load/weight) safely.

[9:58] Strength training frequency for beginner, intermediate, and advanced lifters.

[11:01] Delayed onset muscle soreness (DOMS) explained.

[11:15] What if you develop joint pain after resistance training?

[11:35] Tips to reduce delayed onset muscle soreness. 

[13:44] How to use this exercise bank.


Listen To This Episode 



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Resources From This Episode

>> Insulin Resistance Diet Starter Course
>> Join Zivli
>> Test Your Insulin at Home
>> Free Low Insulin Food Guide
>> Free Master Your Macros Training Videos
>> FREE Sample Strength Program Download
>> Strength Training For Beginners Playlist