How To Lift Weights – A Weight Lifting Tips For Beginners Guide
Whether you are aiming to build muscle, lose weight or achieve a healthier, toned body, lifting weights can help you achieve your goals.
Also known as strength training, weight training can help you build lean, stronger muscles. It can also help strengthen your bones, joints, and tendons in the process.
However, there are many more benefits to just building muscles and getting a leaner body. Lifting weights can help prevent loss of muscle mass and help keep your metabolism high, which means you will burn more calories throughout the day.
One of the best things about lifting weights is that you don’t need to belong to a gym. You can instead use your body weight to create resistance or free weights. Alternatively, resistance bands can also be another alternative to lifting weights at a gym.
This article will help you learn how to lift weights and get started with weight training.
What Do You Need to Start Weight Training?
If you have never stepped foot in a gym before or lifted weights, you may need help from a personal trainer first. A personal trainer will help you learn the correct technique when lifting weights and provide you with a weight training plan to follow.
If you plan to start at a gym first, many gyms offer introductory training sessions or open days. These are usually little to no cost, so by turning up you might learn some valuable tips and tricks.
Additionally, look for an online personal trainer. They can offer support and training programs online at a small cost. While they don’t offer the same in person to person contact, they can offer video lessons and regular feedback.
While most people think you need to head to a gym to begin lifting weights, that is not the only option. Gyms have a combination of resistance machines and free weights to choose from. However, you can have a similar setup at home, by purchasing some free weights, or resistance bands. You can even use your body weight.
So, what do you need to start weight training?
The most basic things are sports clothing, good sports shoes, and a gym membership. Alternatively, if you are planning to work out from home, you may need to purchase some free weights or resistance bands.
It is important to remember that you don’t always need weights to build muscle. For example lunges, push-ups and pull-ups are great examples of this. Alternatively, free weights like dumbbells or kettlebells can be used to perform many different weight training exercises. So, if you think that lifting weights at home will be difficult, think again.
Secondly, you will need a weight training program to follow. This can either be done through a personal trainer at the gym or an online trainer. Both will set up the correct training plan based on your previous experience and goals.
Weight Lifting Tips For Beginners
Knowing how to lift weights is the first thing you should learn if you are a beginner starting weight training. Below are some simple tips you should learn before learning how to lift weights correctly.
1. Warming up
Warming up is one of the most important parts of any training session. A good warm-up will include some light aerobic activity like running or skipping. Alternatively jumping jacks or rowing can also be a good warm. Make sure you spend at least 5 minutes doing light to moderate aerobic activity. It will help raise the heart rate and warm up the muscles before you start lifting.
2. Start with light weights
It is important to start out with a weight that you can lift 10-15 times. This way you can focus on improving your technique and not overload the muscles too quickly. Start with 1 or 2 sets of 10 repetitions. Then over the next few weeks, slowly progress into 3 sets instead of continuing with two.
3. Gradually increase the weight
Next is to gradually increase the weight. That means when you can complete the above options with ease, you should increase the weight by 5 to 10 percent. Remember, we still want to focus on good technique and not lose focus on that by lifting too heavyweights.
4. Rest for at least 60 seconds
Rest and recovery are an important part of your training. By having at least 60 seconds between sets, you will prevent fatigue and hold better form through each movement. It is also important to allow weeks of recovery in your plan. This might be every 4 or 5 weeks. During this recovery week, the weight should be lowered and the volume of exercises should be reduced. this will help to shed any fatigue from the previous week’s training and allow your muscles to repair and grow.
5. Limit your workout
Since you are a beginner, it is important not to overdo things too early. So, limit your workout to around 45 minutes. During this time it should be enough to fit in the workout you need. In the beginner longer sessions may lead to injury, fatigue, and burnout. After a few months, you can slowly increase the duration of your workouts. However, make sure the body is recovering properly before you increase the volume of training.
6. Plan in complete rest days
Complete rest days will give your muscles time to recover and replenish energy stores before your next training session. As your body learns to recover faster, you can then reduce the number of rest days you have per week. Just make sure you take a complete rest day off each week. It will help with consistency, and prevent fatigue and burnout in the long run.
How Can I Lift Weights At Home Without Weights?
How can I lift weights at home without weights is a common question asked by beginners. Luckily it is possible to build muscle without weights. In fact, bodyweight exercises can just be just as difficult as lifting weights and they can be also just as effective. You just need to learn how to perform them correctly and tailor them to your needs. Ie: adapting them as you get stronger.
Science taught us that the distance between the point of force and the end of it decreases your mechanical advantage. That means, extending the body can make a bodyweight exercise much more difficult. For example, a knee pushup vs regular push-ups. The regular push-up will work your arms and core much more than a knee push-up.
Just like using weights to increase resistance, you can also extend the number of reps you do during a bodyweight exercise. You can also increase the time spent in one position (plank). Both will make the workout much harder and increase the stress on the body.
Last but not least, is to get off the floor. Even though many-body eight exercises are done on the floor, exercises like a pull-up or the use of plyometrics can help build stronger and leaner muscles. This is largely due to the increased force placed on the muscles.
Other things like reducing the recovery time between sets, or using alternative means of weights, like mile cartons, bricks, or another heaver object are other alternatives if you don’t have access to weights at home.
What Is A Good Substitute For Weights?
If you don’t have any weights at home, there are some substitutes for weights. Things like a:
– A filled milk jug
– Canned foods
– Plastic bottles filled with water
– Exercise bands
All of the above are great alternatives if you don’t have access to dumbness or kettlebells. However, since you are limited to the amount of weight you can lift with these, you may want to increase the number of repetitions you do.
How To Lift Weights – A Complete Guide
If you plan to head to a gym and use their machines or free weights there, you first need to learn how to lift weights.
First, pick your weight training exercise. This exercise should be beginner-friendly. Some exercises that are recommended are dumbbell curls or squats
Then start with a warm-up. Your warm-up should involve at least 5 minutes of aerobic exercise. That means either running, rowing, or another form of full-body movement that doesn’t include lifting. By doing a proper warm-up you will force more oxygen into the muscles and will help reduce the chances of DOMS. Just remember, a warm-up should raise the heart rate and work the muscles through a full range of motion.
Next, start by choosing the correct amount of weight. If you are starting it can be difficult to know exactly how much you can lift. Start by talking to a personal trainer, or picking the lowest weight you can find. Once you have performed a few repetitions you will know whether the weight is too light or heavy for you.
The goal when picking the correct weight is to find a weight that prevents muscle fatigue until your last intended rep (or close to). This generally means for beginners, pick the heaviest weight that you can lift for the intended number of repetitions.
Next, do one set of 10 lifts or squats. After each set of 10 rest for 60-90 seconds. This will give the body enough time to recover between sets.
Make sure you lift slow and steady, as this will maximize the lift. If you try to speed it up, you will find fatigue sets in too quickly, and your form will be lost. This can result in not being able to complete the set or even injury from poor technique.
Remember, doing slow and steady reps will always outperform super heavy lifting, especially if you are a beginner.
How to Lift Weights the Right Way
It is important when starting you learn how to lift weights the right way. That means exhaling through the mouth as you lift the weight and inhaling as you lower it. This breathing should be done in a relaxed and controlled way, otherwise forcing the breathing can leave you lightheaded.
Even though proper breathing is important when lifting weights, don’t get obsessed with it. Just focus on a deep inhale and exhale, while staying relaxed as possible. This will generally help lower your heart rate and help you keep better control of your technique.
Next is using your full range of motion. In more simple terms, using your full range of motion means pulling or pushing the weight as far as you are supposed to. However, it is important not to go past your natural range of motion. Otherwise, you may cause injury to the joint being used.
Last but not least is to pay attention to each lift you do. Remind yourself of the muscles you are working on, and try to engage those muscles the most. This way the muscles you are focusing on will benefit much more during each lift.
Just like any other form of training make sure you take your time to learn the correct technique and movements. By doing this you will learn how to lift weights the right way, and prevent injuries and muscle soreness in the long run.
If you are unless how to do a specific weight training exercise, speak to a personal trainer. They can take you through the correct movements and adjust your technique during each lift until you master it. Alternatively, speak to an online coach who may be able to send you some online videos to study and then do your workout in front of a mirror. That way you can check for any mistakes you are doing.