Weightlifting for Newbies
If you have decided to start weightlifting or a resistance workout program you need to understand what it requires and how to go about it. This article will look at some weightlifting rules and will share some tips on how to do weightlifting best.
Whether you are a total newbie to fitness or just decided to switch to weightlifting there are some things you need to know about weightlifting.
Before you start weightlifting
- Weightlifting is a great form of exercise, it can help you develop muscles, lose weight and improve your overall health. However it can also cause injuries if performed incorrectly. Make sure you learn how to perform every exercise move correctly. If you have an opportunity to use a personal trainer service, we would always recommend it. Alternatively you can research different workouts online, just make sure to follow the guidelines. Your safety depends on it.
- Weightlifting exercises are not difficult to perform but it will test your durability and perseverance. If you want to see any results you need to workout 2 to 4 times per week. Inability to commit to your program will result in a delay in progress or a complete failure to achieve your goal. Make sure you don’t overdo it too. Your muscles need time to recover. Putting too much strain on your muscles will lead to injuries. Remember your joints are just as strong as your muscles, so failure to rest your muscles will put significant pressure on your joints.
- Take it slow. Although you are weightlifting, you need to start with a manageable weight. The best way to understand the best weight for you to work with is to test it out. You should be able to perform 15-20 reps with the weight you are lifting. If you are struggling to do 10 reps, the weights are too heavy and if you easily get to 30 reps, you need to switch to a heavier weight. This method also should help your progress. Whenever you get to the point when it is becoming easy to do 20 reps, you need to up your weight.
- Keep a record of your progress. It’s important to keep a progress record, so that you are always on top of your game. Although it’s actually better to perform a full circuit workout using the majority of your body’s muscles through your workout, you might choose to increase the number of sets on a particular muscle group every workout you do. Keeping a log will help you avoid repetition and will guarantee you won’t forget to work all your muscle groups.
Once you have started weightlifting:
What you do outside your workout is just as important as what you do during your training.
You must drink plenty of water. If you are dehydrated you will feel more tired, this will affect your performance during your workout. It is recommended by the Department of Health that we drink 8-10 glasses of water each day, so make sure you drink plenty of water.
Eat right. When weightlifting, it’s important to eat well. You need to ensure your diet is rich with proteins and complex carbohydrates. Proteins will help you develop your muscle mass and carbohydrates will ensure you quite literally won’t run out of energy. There are many diet plans out there that you can follow, so make sure you don’t skip your meals and make them as recommended.
If you are looking to workout at the gym, why not find yourself a training buddy. This way you can motivate each other to stay on track.
Let us know if you are looking to start weightlifting by leaving a comment or join our conversation on social media.
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