How To Begin Lifting Weights As A Newbie
How to start lifting weights as a beginner
How to start lifting weights as a beginner: It’s really true that strength training can seem like something deadly hard and difficult at first glance. Especially when you’ve tried to find that phrase on a google search and once you’ve seen weightlifters throw 2 times their body weight over their heads with a terrible scream.
It is important to understand that these results are usually achieved after years of dedicated professional training. These “supermen” were once beginners and could hardly do push-ups from their knees.
The initial challenge of strength training for beginners isn’t just limited to getting fantastic strength gains as quickly as possible. Anyone who dreams of squatting with a heavy barbell will build their program with an emphasis on this. But weight training makes you stronger in your daily life: you can carry your bags home from the store or you can drag your fat cat out from under the sofa normally.
Weight training is a way to keep your body functional and healthy for many years. After all, no one has denied the fact that after 30 we all inevitably lose muscle mass and pumping iron helps us fight this.
Weight training doesn’t mean hard. It can and should be interesting and fun! Read below for basic strength training tips and tricks for beginners.
Start with your own body weight
Strength training is the execution of a movement against resistance. For most, this is of course external resistance, but your body can also create the resistance. So, first of all, this is a solution. Exercising with your own body weight is essential to master basic movement patterns. To squat with a barbell, you must master the mechanics of squatting with your own weight: learn to bend your lower back, move your pelvis back, and your knees to the side.
Technology is your priority.
Exercises are important not only to do them, but also to do them correctly. The form of movement and the angles in the joints are not only effective but also safe. If you can’t, simplify and reduce the burden. Slowing down or using a lighter weight is a smart decision. If you don’t know how to do it properly, ask your trainer or search for an answer online.
The benefit of working with a coach is that they can teach you based on your skills and suggest optimal progression or preparation options for the exercises. If you can’t afford the services of a personal trainer, search the internet for tips and do some work in front of a mirror. It’s easier to learn how to move properly.
Prepare for strength training.
A good warm up is an essential part of effective strength training. It is best to start with the foam rolling. This helps in preparing the muscles and fascia. Active dynamic warm-up warms the muscles and increases the mobility of the joints, which means better looping of the muscle fibers and a high quality result. You should also prepare cool outfits and exercise accessories for yourself. You can find something interesting here: https://warmbody-coldmind.com/collections/womens
Plan your loads.
Beginners are advised to start with 2-3 sessions per week. After a few months, you can switch to 4-5 sessions per week. However, this doesn’t mean that all 5 activities should be killer, light, and recovery workouts. For beginners, full-body workouts are preferable to sessions that train individual muscle groups. If you’re exercising three times a week, it could be circuit training, weight lifting, and something from Crossfit. Remember that as your fitness level increases, your exercise program should not expand in time: 40-50 minutes is more than enough. Also, you need to schedule cardio exercises at least once a week. Although the correct ratio of load types depends primarily on your goals.
Lift the correct weight.
The optimal number of repetitions for a beginner is 12-15. In the first month of training, 1-2 sets are sufficient for each exercise. When you feel like you are getting stronger, do 3 sets. Different exercises and muscle groups require different weights, but the general approach to loading is this: it should be heavy enough but not so strong that you cannot control technique. Another important point is the right choice of rest periods. For a beginner, the optimal ratio is 1: 2, that is, if the exercise is done for 45 seconds, then you need to rest for 90 seconds. A sense of rest is required after the rest period. The heart rate shouldn’t stay as high as with cardio.
Professional athletes create their training program in a complex and varied way, depending on the training time. None of this is necessary for a beginner. Your job is to master the basics of the movement: squats, deadlifts, presses. Work in this direction, gradually increasing the load carefully. You will definitely have enough in the first few months.
Cooling down is required.
After completing the main work, it is important to stretch and relax muscles and joints. Spend at least 5-10 minutes after each session. While the body is hot, it is important to do this part for high quality stress relief!
Listen to your body and rest if necessary.
Muscle pain and stiffness are normal! These feelings can linger in the muscles for 2-3 days after training. When you do physical work, microtrauma to the muscle fibers is inevitable. If you don’t plan your rest days, your muscles just can’t recover and will get stronger. Learn to Listen to Your Body: If you feel tired on a scale of 7 out of 10, you need a full day of rest.
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