1 . The smell of sweat, the noise of crashing weights and the muscular people in tank tops make the gym’s strength class or weight room seem forbidding, whether you’re a seasoned lifter or a complete beginner.

    1     Most benefits of strength training go beyond appearances. It subjects our bones to more pressure than our daily routines and increases muscle mass and bone density. Now that you know resistance training is important, here’s how to get started.

Set a goal that is attainable and improves your daily life.     2     That might mean pressing weight overhead to ensure you can put your luggage in the airplane’s overhead bin or doing weighted squats (深蹲) for hiking preparation.

The ideal way is to work one-on-one with an experienced certified trainer.     3     Look for one who not only guides you through workouts but also understands your unique journey and helps you reach your full potential.

Private training with friends or joining in small group classes is also a cost-effective way to get individual attention. While you might tend to position yourself in the back corner of the room, I suggest heading to the front where a coach can monitor your form and offer feedback.

    4     If you favor strength-training apps, opt for one with video demonstrations. If none of these are appealing, start at home with basic-level bodyweight exercises like squats.     5     Grab a gallon water jug, hug it to your chest and dive into a squat. This not only adds resistance but challenges your core muscles to sustain stability.