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
- 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.