Lifting weights can help you achieve your fitness goals, whether those goals be to increase your muscle mass or to attain a fitter and more toned body.
Weight training, which is also known as resistance training or strength training, helps you to develop muscles that are leaner and stronger, it strengthens your bones and joints, and it can help to keep your metabolism in a healthy state, which means that you will burn more calories even when you are at rest.
In addition, the advantages of lifting weights are not limited to persons of younger ages. Working out with weights as we become older can help prevent the loss of muscle mass and mobility and improve our mental health and well-being.
So even if you’ve never done any kind of weight training before — it’s never too late to start!
Moreover, you don't need to belong to a gym. For many exercises, you need your body weight; alternatively, you can use free weights, resistance bands, or other pieces of home fitness equipment to achieve the same or similar benefits.
What do you need to start weight training?
If you have never lifted weights before, you should seriously consider getting the assistance of a licensed personal trainer when you first get started. They will be able to instruct you on the correct form for particular exercises and devise a strength training program that is specifically geared toward meeting your requirements.
There are a lot of gyms and fitness facilities out there, and many of them give introductory training sessions for a low cost or even for free, and many often have trainers available in case you have any queries. In addition, there are a lot of people who offer their services as personal trainers online, typically through video platforms.
You can obtain a thorough weight training workout at home with minimal equipment, even though most gyms include a combination of resistance machines and free weights, such as dumbbells and barbells. This is because you can get a more targeted workout at home.
You are not required to use weights to construct lean muscle mass and tone your physique. As an illustration, in order to produce resistance for certain strength-training activities, such as pushups and lunges, you just need to rely on your own body weight.
Dumbbells are a great way to increase the variety of exercises you can do in the comfort of your own home. The price of a set of adjustable weight dumbbells for beginners begins at approximately $50, but the price rises as additional weight are added to the set.
Another popular alternative is kettlebells, which are like weighted balls with grips attached to them. The fact that many exercises involving kettlebells target many muscle groups at the same time makes them an excellent choice for a full-body workout, especially when time is of the essence.
Resistance bands are another useful piece of equipment that can be added to your workout arsenal. When tugged and stretched, the levels of resistance offered by these elastic bands, which are color-coded, change.
Weightlifting tips for beginners
•Acclimate yourself. Your muscles will be better prepared for a vigorous workout if you first perform some form of aerobic activity, such as jogging for five minutes or walking quickly at a brisk pace. Warming up with activities such as jumping jacks or skipping rope for a few minutes are also effective solutions.
•Begin with lesser weights and work your way up.
•You want to begin with a weight that you can lift between ten and fifteen times while maintaining good form. Start off with one or two sets of 10 to 15 repetitions, then
work your way up to three sets or more as you feel comfortable.
•The weight should be gradually increased.
•When you have reached the point where you can easily complete the prescribed number
of sets and reps, you should raise the weight by five to ten percent. Before beginning a whole workout, you should make sure that you are using the appropriate weight for yourself.
•At least one minute of rest should be taken between each set.
•This helps avoid muscular fatigue, which is especially helpful when you first begin the activity.
•Your workout should not go on for more than forty-five minutes.
•Within this allotted window, you should be able to do the necessary physical activity.
There is a possibility that longer sessions may not produce greater benefits and will
instead raise the danger of burnout as well as muscle exhaustion.
•After your workout, do some light stretching to loosen up your muscles.
•Stretching can assist in increasing your flexibility, reducing muscle tension, and
lowering the chance of injury.
•Take at least one or two days of rest in between your workouts. Before beginning your
next workout, give your muscles some time to heal and refill their energy stores by getting some rest.
With Love, Tahira Xx