Whether you aim at building more muscles or acquire a more shaped body, weight lifting is a perfect way to get that done. Weight lifting, also known as resistance training, helps build thicker muscles, strengthen bones and joints, and improve metabolism. This suggests that you will also burn calories even when you’re asleep.
Even if you are a novice, or you have never indulged in weight lifting activities, it’s never late to keep up! Weight lifting is recommended for both men and women, and it’s age-friendly as well. Consider this article as a walkthrough of valuable pieces of advice to help you start lifting weights the right way.
1. Hire A Trainer If You Can
Trainers come in handy as they guide you through your target needs and walk you through how to lift weights without getting injured. If hiring a trainer isn’t included in your budget, then there are tons of online videos to walk you through weight lifting basics. Most of them can be free, while on the other hand, some might be part of a paid health and wellness program.
2. Lift With Weight Benches
The weight bench is very useful equipment in the gym, and there are types of weight benches, including flat, upright, adjustable, and angled weight benches. These benches allow you to safely lift heavy weights with ease, and the best part is, you don’t need to be a pro in the gym before you use this bench. Another amazing part of the weight bench is how it lets you carry out several exercises on it. You can train your upper body, even parts of your lower body, especially if the weight bench has a leg curler attached. Most lifters prefer using weight benches with leg curlers as it lets them train every muscle in their body and is easily adjustable to fit your body height.
3. Warm Up First
A proper warm-up is essential for effective weight lifting, and this can be achieved through a dynamic warm-up or using foam rollers. Foam rollers loosen tight muscles to work effectively when weight lifting and a dynamic warm-up is also a crucial part of the pre-workout routine. It activates your muscles for the task they are about to take on and boosts your range of motion.
4. Lift The Proper Amount Of Weight
If you are just starting, you should go for 12-15 reps per set. Shoot for 1-2 sets of each session of weight lifting; after that, you can move forward to 3 sets. Different exercises require different amounts of weights, but there are markers set out to guide you through the right weights, even if you are using kettlebells, barbells, or dumbbells. Go for weights that seem challenging to you, but it shouldn’t be too heavy that you would sacrifice your form.
5. Stick To A Routine Every Day, Especially If You Are Starting Out
While pro-lifters indulge in several exercises each day in a week and repeat it the following week, you shouldn’t necessarily follow this approach, especially if you are just getting started.
Adhere to a particular move 2-3 times a week to build a strong foundation of fitness. Excellent results can be achieved by repeating a particular exercise and increasing the weight as you get stronger. With this, you’ll be able to familiarize yourself with the moves, rather than switching to a whole new workout when you barely got them pinned down.
6. Listen To Your Body
As you keep up with your weight lifting exercise, your muscles might start feeling sore. When you lift weights, you damage those tissues that will be repaired; that’s how muscles are built. Speaking of repair, you should know that rest days are essential.
Damaging muscles without rest, the muscles are not given enough time to repair and build. After a weight lift session, you should pay attention to your body and know how you feel. Your body lets you know when you need a day off. You are recommended to have a rest day if the pain you feel is above seven on a scale of 10. Rather, you can as well train another body part that isn’t affected by the pain.
Weight lifting is an effective way of building muscles and making them thicker; it can also improve your metabolism, as earlier said. To make the most out of your weight lifting routine, start with light weights that you can carry easily until you get familiar with the form, then gradually increase your weight to avoid getting injured. Be sure that you are training all the muscle groups for a better result of optimal fitness.