Weight Lifting Guide: Weight Lifting Tips From Professionals To Make It Easy For You

Overview

The goal for many individuals is to build muscle mass or achieve a toned, fitter body, but lifting weights can help get you there.

Resistance training, also referred to as weight training, builds muscle and burns calories even when you’re resting. Resistance training grows leaner muscles, strengthens your bones and joints, and can help maintain a healthy metabolic rate.

Weight lifting can have benefits for people of all ages. It is especially important for elderly people to maintain muscle mass and strength but can be a benefit to those at any age.

Even if you have never done any kind of weight training in the past, it is never too late to start!

With low-cost and accessible alternatives to expensive gym equipment, your workout can be as simple as working out at home. You don’t need to belong to a gym to reap the benefits of workouts such as strength training, stretching, and burning fat. And you won’t have to pay a high monthly membership just for the health benefits associated with these activities.

This article will walk you through how to get started with weight training, the benefits of weight lifting, and what you should do by way of exercises.

What do you need to start weight Lifting training?

If you’re brand new to working out, hiring a personal trainer will teach you the proper form for different exercises, as well as create a strength training program that is designed specifically for your needs.

Many gyms offer introductory training sessions at little or no cost, or they have trainers available if you have questions. Additionally, there are many personal trainers who train clients online, through video platforms.

Many gyms have a combination of weight machines, free weights, such as dumbbells and barbells. You can also get the same workout at home with the basic weight training equipment available.

Equipment options

While using dumbbells for weight lifting training is most commonly used, you can also achieve your goals by simply having your weight resistance in the form of your body. The use of weights to tone muscle and body could be overkill when a different approach is used such as pushups or lunges.

Beginning with an adjustable weight dumbbell set for $50, the price increases with each additional weight added to your gym supplies.

Kettlebells are balls with handles which are often used while exercising. Kettlebell exercises work multiple muscle groups at once, which is great for a full-body workout.

Resistance bands are a great addition to your workout. These stretchy, elastic bands can provide a range of resistance when pulled or stretched.

An adjustable, portable resistance band costs between $10 and $60. Because they’re light and responsive, you can take them with you when you travel.

What to know before you begin Weight Lifting

Here are some recommendations for beginning a weight training program that’ll help you succeed.

Weight lifting tips for beginners

The power of a good warm-up is distinctive. Proper warming up will increase circulation to your muscles, kick-starting their use and tone them for the upcoming activity. This means rope skipping or jumping jacks are two great tricks to start off with.

Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times, with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions and slowly progress to 3 sets or more.

Increase your weight gradually to make sure you can progress the way they recommend. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent. Check to make sure this is the right weight for you before doing a full workout.

Go for a short break in between sets. The break rejuvenates muscles, reducing fatigue.

Aim for a 45 minute workout and stick to that length of time. Longer workouts are not as effective, increase your risk of muscle fatigue and burnout, and your cardiovascular systems may not have the endurance needed to complete the session.

After your workout, gently stretch your muscles. Stretching can help increase flexibility, ease muscle tension, and reduce the risk of injury.

If you exercise four days a week, then it’s advised to give yourself one day off in between each workout. A rest is also beneficial because it helps regenerate your muscles and replenish their stores of stored energy.

Exercises For Beginners

You may be especially interested in building your biceps, or toning your legs, but the best resistance training program should work almost all the major muscle groups of your body.

Potential harm could arise from neglecting muscle groups, making the risk of injury higher.

For a solid all-over workout, you may want to start with the following exercises. Including these exercises in your weight lifting routine will work most of the large muscle groups in your body.

SETS AND REPS

• Start by doing 10 to 15 reps of each exercise. Aim for 1 to 2 sets to start. As you build strength, you can increase the number of sets, and also add weights.
• What is a rep? A repetition (rep) is one complete exercise movement.
• To start a set the user will tell the app how many reps to do. Let’s say you want to complete 10-15 reps for this exercise, that would be one set

Dumbbell single-arm rows

Targeted area: Your back and upper arm muscles.

How to do this exercise:

1. With your left hand, stead on a bench and place your left knee across the end of the bench.
2. Imagine you are laying on your back with your arm extended towards the ground. Reach down with your right hand and grab a dumbbell with your palm facing up.
3. Slowly bring the dumbbell up to your chest. Make sure you’re working muscles in your back and shoulder, then slowly straighten your arm from its starting position.
4. Once you’ve completed one set of using each arm and leg for 30 seconds, switch arms and do a set with your right knee on the bench.

Dumbbell shoulder press

Targeted area: Your shoulder muscles.

How to do this exercise:

1. Hold dumbbells, standing or sitting and continuously bend and unbend your arms while they are at the angles given.
2. Try a dumbbell press by pressing the weights up over your head, then holding with your arms straight.
3. Gently return them to starting possition

Dumbbell chest press

Targeted area: Your chest muscles.

How to do this exercise:

1. Sit on a bench with your palms facing in front of you.
2. Raise the dumbbells in both hands until your arms are stretched straight up over your shoulders. Be careful not to lock your elbows in place.
3. Slowly lower your dumbbells to the starting position by keeping your elbows slightly lower than shoulder height.

Bicep curls

Targeted area: Your biceps (muscles in the front of your arms).

How to do this exercise:

1. Stand or sit in front of a solid object with dumbbells in each hand and your palms facing up.
2. Bend your elbows, but keep them stationary as you curl the dumbbells up towards your shoulders by slowly bending your knees.
3. Reverse the curl to the starting position

Triceps extensions

Targeted area: Your triceps (muscles in the back of your arms).

How to do this exercise:

1. With this exercise, you can do it standing at a distance of about the height of your shoulders or sitting on a bench.
2. If you’re just beginning, or training with a partner
3. Lift the dumbbell up to stop your arms from touching
4. With your elbows by your ears, bend them to a 90-degree angle. Lifting the dumbbell behind you head, lower it.
5. Slowly straighten your arms so that the dumbbell is above your head again.

Resistance band pull apart

Targeted area: The muscles in your back, shoulders, and arms.

How to do this exercise:

1. Stand with your arms raised in front of you
2. Thread both of your hands on the resistance band and make sure one hand is on top, in a neutral position.
3. Straighten your arms. Open your shoulders to extend them outward while pulling the band toward your torso, away from your body. Initiate this movement by contracting your mid-back muscles.
4. To keep your spine straight, squeeze your shoulder blades together and then “downward,” slowly returning to the starting position.

Lunge

Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps, too.

How to do this exercise:

1. If you are an advanced user, stand with your feet at least shoulder-width apart and form a dumbbell in both hands.
2. Take a big step forward with your left leg so the heel touches down first.
3. Lower your body from the plank position
4. Pause for a second. Curl the dumbbells up toward your chest and lower them again to the starting position for the more advanced.
5. Push off your heel and return to the starting position.
6. Repeat, but lead with your right leg.

Squats

Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves.

How to do this exercise:

1. Squats are emphasised in fitness regimens.
2. Kneel down to the floor, with your heels approximately 12 inches apart and knees bent so that your thighs are parallel to the floor.
3. Slowly rise to your starting position.
4. If you want to add resistance, hold a kettlebell close to your chest with both hands.

Calf raises

Targeted area: Your calf muscles (back of your lower leg).

How to do this exercise:

1. Begin climbing by gripping the edge of a stair with your feet parallel to each other.
2. Raise your heels a few inches to the next step and hold for a few seconds.
3. To activate your calf muscles, you should lift and lower your heels on a step for a few seconds. Move slowly—you should feel a slight stretch in your calf muscles.
4. For resistance, hold a light dumbbell in each hand close to your body.

Plank

The Plank is an exercise that works your whole body, specifically targeting your core. Other benefits of this exercise include strengthening your arms, shoulders, back, glutes and legs.

1. Begin on all fours with your hands below your shoulders and knees below your hips.
2. keeping your feet hip-width apart, Straighten your legs behind you, Tighten your core.
3. Hold for 10 to 30 seconds.
4. As you get stronger, increase to holding it a minute or more
5. To make this exercise easier, place your knees on the floor.

Weight Lifting schedule

If you want to naturally grow muscle and strength, three weight training workouts every week is likely sufficient.

A 2019 study of Trusted Source stated that doing a weight training routine 3 times a week is as effective as more frequent workouts for building strength.

The amount of repetitions and the frequency with which workouts must be repeated for muscle gain will require more time to build up in a muscle.

With a broad variety of exercises, you can work every muscle group at once and improve your strength in your own home. Start with a couple sets and work up to more or heavier weights as the workout becomes easier.

Or you can focus on specific muscle groups on specific days.For example:

Weekly weight Lifting schedule

Safety tips For Weight Lifting

When you start a weight training program, it’s important to make sure you’re taking care of yourself. If you push yourself too soon, it can result in more harm than good.

To stay safe while weight training, remember to:

Wear closed-toe shoes and weight lifting gloves if needed when playing weight lifting.

Perform each exercise slowly, paying attention to proper form.

Use spotters to help you when lifting heavy items that can be used for overhead exercises.

Stay hydrated throughout your workout.

Before doing a set of weights, take in a deep breath and exhale just as you start lifting (don’t hold your breath). This will help you avoid feeling too out of breath or gasping for air after finishing.

Take note of any sharp or stabbing pain and stop exercising if this persists. If the pain doesn’t go away, you should visit your doctor.

If you’re a healthy individual, talk with your doctor about an exercise routine that’s safe for you.

The bottom line

Resistance training incorporates the use of weights and other devices to build strength within your body. Weight training can help with sculpting muscles, increasing bone density, reduce the risk of falls, strengthen joints, pectoral muscles in men and cardiovascular health.

Using weight training will help you build muscle mass and reduce body fat, which result in firmer, stronger joints and better bone health. It also stimulates the metabolism and helps burn calories, as well as providing other physical and mental benefits over time.

Time efficiency benefits include using lighter weights to master the proper form and working all muscle groups. To avoid injury, start with weight or resistance that’s easy to handle before increasing steadily to build your muscles.