11 Mar Weightlifting Tips For Beginners
Hitting the weights whether at home or at the gym can be a little daunting but the sooner you get started the sooner you will start seeing progress.
Weightlifting is much more difficult than it appears though there is often more to weightlifting that just moving weights up and down.
You need to know how to move it safely and effectively so you are actually giving your muscles a workout.
So, let’s go over some tips for beginners to weightlifting to ensure they have a more efficient, fun and effective time with the weights.
Workout A Goal
If you are going to start lifting weights then you should ensure you have a goal worked out.
Do you want to tone your stomach or get bigger biceps?
That is just two possibilities there are plenty of different goals people have when it comes to building muscle mass and your goal will help you plan out the best weightlifting schedule.
So, first things first get your goal worked out.
It might be tempting to jump right in and start using all the fancy muscle building equipment in the gym but your best option is to start small and simple.
Focus on basic and easy exercises first like utilising dumbbells to build up your arms and chest.
After a week or two, you can start further developing into different more advanced and complex exercises.
Know Your Limits
Weightlifting is sure to bring about some muscle soreness, there is a reason the term feel the burn exists after all.
But you also need to be sure you don’t overdo things when weight training as you could easily end up hurting yourself.
You need to know your limits and don’t push them too hard to ensure you are safe.
Warm Up First
It’s not advisable to hit the weights straightaway a short cardio work out will usually be a big help when it comes to lifting weights and building muscle.
A few minutes will usually be enough to help you get your blood pumping and help you get ready for a more intense weightlifting session.
Ensure You Are Safe
Weightlifting can be quite dangerous for beginners so if you are at the gym ensure you are following the safety protocols that were explained during your induction.
Put your weights away, makes sure you have enough room around you and get a spotter for the bench press.
The same rules apply for working out at home make sure you have plenty of room and people know what you are doing just in case.
Increase Weight Gradually
The heavier the weights the more muscle you will build, right?
Kind of but it’s important you start off small and build up your weights gradually to ensure you don’t damage your muscles.
Beginners should start small and gradually increase the weight levels as they go along.
Don’t Neglect Your Legs
Don’t forget leg day!
That is a phrase you’ll see many people (especially gym veterans) encourage and for good reason.
Many people focus on their arms and chest to build more noticeable and desirable muscles like six-pack abs and bulging biceps.
But your legs are just as important so make sure you have a day for legs workouts as well.
Take Regular Breaks
Many people work out every day but should they do this?
The answer is a little complicated and you’ll see many people offering different answers.
Some say working out every day is fine as longs as it is not for too long while others will strongly advise rest days in-between.
The truth of the matter is a little more complicated and it really all comes down to your current fitness and what you are actually doing to work out.
But in my opinion, beginners should always take a rest day from the weights every two to three days to give their body time to recover.
Get Plenty of Sleep
You will need a good sleep pattern if you want to build muscle effectively so don’t neglect your sleep to work out.
Sleep is when your muscles will be repaired and rebuilt so ensure you still get a good 7 to 8 hours per day.
Your Diet Is Still Important
Weightlifting isn’t all about weights as strange as that may sound you will also need a well-balanced diet.
Protein, in particular, is very effective for promoting muscle growth but you should also avoid too much fat and carbohydrates as well.
Remember a healthy balanced diet is the key to success so don’t neglect it to focus solely on lifting weights.