Tips for Weightlifting- A Beginners Guide

Weight lifting is one of the fundamental exercises for all body fitness. Weight lifting or strength training, has many benefits to the body including, strengthening bones, muscles, and joints, boosting body metabolism, tones body, and builds muscle mass. For athletes, strong muscles improve athletic performance and reduce the chances of injuries.

Joining a fitness club is an excellent move towards realizing all these benefits. However, it may be intimidating to find seasoned trainees lift 20-pound dumbbells and more. Even if you’ve never done any strength training before, it’s not too late to acquire your first dumbbell sets and hit the gym.  You may also use the set for home fitness exercises and add it to your equipment.

Is Strength Training Fit For Women?

Weight training is fit for all genders. Men and women of all ages can start training and reap the benefits mentioned above. As beginners at any level, one may use free weights, resistance bands, and other homemade sets to get started.

Let’s delve into the ins and outs of weight training for beginners.

What Is Needed To Kick Start Weight-Lifting?

You may choose to pick a personal trainer to help you get started. A professional trainer knows what exercise is excellent for a rookie and knows when to take you to the next level.

You may also check online to find fitness beginners videos. They cover essential step-by-step exercises demonstrating how each activity helps the body.

If you decide on gym classes, you’re likely to use a combination of free weights and resistance equipment such as barbells and dumbbells.

What Equipment Options Are Available For Beginners?

Pushups and lunges are ideal for strength training that only need body weight to give resistance. A beginner’s dumbbell set is affordable and relatively light.

Tips To Bear In Mind

Set a specific time when you routinely take weight lifting exercises.  It is also critical to have the following in mind:

  1. Aerobic activities for warm up- Take a 5-minute brisk walk or jog to increase body metabolism. Jumping jacks or skipping rope allows steady blood flow to the muscles, which is essential for a productive workout.
  2. Start light- Starting with very hefty weights can cause injuries and discourage you from pursuing your goal.  Aim to lift a beginner’s dumbbell by lifting the set 10 to 15 times. You may start with 1 0r 2 sets. 
  1. Increase the weights gradually- Take 10 to 15 repetitions and progress to adding 3, 4 and more. The rule of thumb is to add the number of repetitions and sets. Each subsequent weight should increase by 5 to 10 percent. Confirm with your trainer that the addition compliments your weight.
  1. Rest- Break your workout period with intermittent rest. Stop for a water break at least 60 seconds in between the training sets. Slowing down reduces fatigue and gives you a fresh start in the proceeding sets.

Weight training is a crucial part of a fitness routine. To make the most out of weight training, master the lighter weights first, then gradually move to heavier dumbbell sets.

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