How to Start Lifting Weights A Beginner’s Guide
Lifting weights helps you build lean, strong muscles. It strengthens your bones and joints. It can help keep your metabolism healthy. You’ll burn more calories even when resting.
Lifting weights can be beneficial to older adults. Even though they may not want to do it, they should try to lift weights. It helps them maintain their muscles and prevent the loss of mobility.
Weight training involves using your bodyweight as resistance to exercise. Free weights, resistance bands, and other home fitness equipment can be used to achieve results. Beginners should start by performing simple strength-training exercises.
What do you need to start weight training?
A certified personal trainer can teach you how to lift weights properly. You’ll need to learn the correct form for each exercise. There are many personal trainers who provide free introductory sessions. Some gyms also offer introductory training sessions at low rates. Online personal trainers can work with you via video platforms.
You can do a full-body workout without any expensive gym equipment. Dumbbells and barbell are enough to give your body a complete workout.
Equipment options
Dumbbells are useful tools for building muscle and toning your body. Beginner sets start at around 50 dollars. More expensive models increase in price as you add weight.
Kettlebells are weighted balls with handles. They are used to exercise many different muscles at once. Resistance bands are also useful for exercising. You can use these tools for a full body workout.
Resistance bands can be purchased for 10 to 60 dollars. Because they’re light and portable, you should bring them with you when you go traveling.
What to know before you begin
Once you’re ready to start your weight training program, make sure to follow these tips.
Weight lifting tips for beginners
Warm up before exercising by running around or doing jumping jacks. You should begin with light weights. You’ll need to do fewer repetitions than if you were lifting heavier weights.
Gradually increase the weight. When you can easily do the required number of sets and reps without getting tired, increase the weight by about 5 or 10 percent. This will help prevent muscle fatigue, especially when starting out.
You should do short workouts as often as possible. Longer workouts might not be worth it. Stretching helps loosen up tight muscles and reduces the risk of injury.
You should rest every other day. This helps you get stronger and stay healthy.
Exercises for beginners
You should include exercises to target each major muscle group in your body. This includes targeting your chest, back, shoulders, arms, abs, and legs. Doing this will help you achieve a strong overall fitness level.
Start off by doing 10 to 20 reps of each exercise. You should aim for 3 to 5 sets to start. As your strength increases, you may want to add more sets and/or weights.
