Weightlifting can be intimidating at first, especially if you are new to lifting and have no idea how to use any of the equipment. As we know strength training is one of the top ways to help your body stay functional and healthy especially as we get older. This blog is going to help those individuals looking to add weight lifting into their fitness routine and how to be effective in accomplishing your goals.
Start with your Bodyweight.
Starting with your bodyweight is not only very effective, but it helps you become familiar with the movement patterns in strength training. Examples of great bodyweight exercises for beginners.
- Squats
- Deadlifts
- Good Mornings
- Lunges
- Push-Ups
Master Form and Technique.
With the gyms closed it can hard to get feedback on your form. However, since we have been operating virtually this is great time to ask Team Leaders to help coach you. Coaches can help you master the basic movement patterns so you can progress safely.
Invest in Fitness Equipment.
Once you have mastered bodyweight exercises, you can slowly start to add weights into your movements. Dumbbells are probably the most user-friendly weight option for beginners. It’s recommended to have at least 3 sets of dumbbells; light, medium and heavy. Resistance bands or loops are also great investments for beginners.
Start with the Same Moves and Lift the Right Amount of Weight.
It’s recommended to stick to the same moves two to three times a week to build basic level of fitness strength. This can result in you becoming stronger and mastering good form. When first starting out you should complete 12-15 reps and have 1 to 2 sets of each exercise. (Example: Set 1 – 12 Reps of Squats and 12 Reps of Deadlifts). As you start to incorporate weights go for weight the feels heavy enough to challenge you, but not too heavy that your form is completely off.
Prep your Muscles Pre- Workout and Active Stretch Post Workout.
A proper warm-up is an important part of an effective strength workout. Start by prepping your muscles with a foam roller. If you don’t have access to a foam roller start with a dynamic warm-up. This will help wake up your muscles and help increase range of motion. It’s also important to stretch after you workout. Stretching while your muscle are warm can help improve flexibility. You should cool down for about 5-10 minutes after your workout.
Weightlifting can be challenging at first, but following these tips will help you get on the right path to building your strength. Make sure to look out for more tips and information on Weightlifting in Thursday’s Mailchimp.
-Olivia Callan
Health Fitness Specialist
References
https://www.self.com/story/10-strength-training-tips-for-beginners-that-will-make-your-workout-more-effective