Weightlifting and strength training programs are excellent if you want to get into shape or become physically fit. While following a healthy workout regime is great, exercising without guidance and training can be challenging.  In this weight training guide, we will help you know steps, guidelines, and rules on the best exercises to try if you have just started exercising. If you have followed a strict diet or have done cardio before and have failed to witness the remarkable results, try strength training.  This way you train your body consistently, perhaps twice a week for about 12 weeks to witness the benefits like: Enhanced muscle contractile strength Improved tendon strength Increased size of muscle fiber Improved ligament strength When the above happens to you, you will feel healthier and less prone to injuries. Basic Lifting Etiquette Lifting is not just entering the gym and holding barbells, dumbbells or other heavy equipment in; instead, there are some lifting etiquettes also.   When lifting, carry a towel with you. And after the lifting, don’t leave until you wipe off the benches, machines, and equipment that you have used. In case you have used barbells or any other equipment that requires re-racking, ensure you do so before leaving the gym. If you are using a machine that another person is waiting for, don’t rest for extended periods. This can be inconveniencing for others as well.  Mistakes to Avoid Irrespective of your background, weight training is another sphere altogether that requires you to watch out for some common mistakes that can derail your performance. For instance, the weights you see in the gym are for different stages in your journey. Lifting too much too soon can undermine your form and expose you to injuries. Take your time before going through repetitions as some of the perks of weightlifting come from muscle tension during slow and controlled movements. Also, make sure to get enough rest, not too long, or too short; aim for having 30 to 90 seconds of rest. Weight Training Workouts While there are several workouts you can try, the best approach is to have a coach who takes you through each workout at least for the first few days. Some of the weight training workouts you can target are: Leg press Treadmill Butterfly Triceps pushdown Machine shoulder press Machine bicep curl Air bike Ab crunch machine These workouts will help you maintain overall health and fitness especially to the beginners who have never done any workout before. Critical Training Tips For effective training, ensure that you stay hydrated; take about 8 to 10 glasses of water daily. When it comes to diet, eat small portions but make sure to consume balanced meals at least 30 to 60 minutes before your workout. Always keep a record of your activities in the gym and track your progress. There is no greater satisfaction than knowing that you are doing the right thing towards your goal.        

Building leg muscles are crucial for an athlete because it enables him to propel himself further with every step he takes while training in the CrossFit gym. The added muscle also plays an invaluable role in absorbing the impact, which would otherwise stress his joints. Boosting your stamina and endurance is therefore essential, and thus, today we bring some surefire tactics that will help you increase stamina and build endurance. Combining Cardio with Strength Training By working your muscles, your heart and the entire cardiovascular system is challenged and put to the test. Instead of concentrating on cardio only workouts, consider blending them with strength training. You can have two days of combined strength and cardio instead of separate days for cardio and strength. Using bench press followed by pull-ups then running a mile at your top speed or jumping rope for a minute then squats, overhead press and sit-ups can help you in building stamina and endurance. Reduce the Rest Duration Instead of giving yourself 30 to 90 seconds to recover in between the sets, sacrifice this break time for the sake of building endurance. Only take a break in instances where you cannot physically continue with your workouts. Engaging in an active recovery regimen such as ten push-ups, ten pull-ups, ten sit-ups and ten squats, can help utilize your rest period while still exercising your muscles. Do High Intensity, Fast-Paced Lifting Lifting weights at a rapid pace will help in improving your strength as well as building your endurance. It is one of the best-known ways to ignite your metabolic activity. Engaging in endurance-only CrossFit training can potentially slow down your metabolism because it slowly eats away your muscle tissue. Undertake Compound Exercises Compound movements which require more than one joint such as step-ups, pull-ups, push-ups, and squats are much more efficient in building your endurance as compared to isolated exercises such as leg lifts and bicep curls. These will not stimulate your muscles enough for increased stamina. Break Out From Routine The human body gets used to a particular workout after doing it continuously for about two weeks. In your bid to build stamina and endurance, try as much as possible to avoid routines. For instance, instead of always running, do something else. If you are a cyclist, swap it with running up the stairs. Doing this will train your muscles to move uniquely to avoid an instance of muscle overuse. It’s always good to keep your mind guessing. Other tactics that you may adopt includes hybrid CrossFit exercises such as squats added with overhead press and explosive movements which have a high energy demand to challenge your endurance, strength, and stamina at the same time.