If you’re interested in building your core strength, gaining lean muscle and toning your body, you may be interested in learning how to lift weights. If so, simply continue reading to discover a fuss free guide to lifting weights for beginners.
A beginners guide to lifting weights:
1. Learn all 7 moves associated with lifting free weights
There are 7 moves which beginners should learn how to perform as you’ll be able to use them in conjunction with different types of free weights, such as kettle bells, medicine balls and dumbbells. These moves are the squat, the lunge, the push, the pull, the hinge, the rotate and the anti-rotate.
Learning how to use 7 moves as part of your weight training is useful as if you switch out the moves which you use, each day, your body won’t get used to your weight training regime. Which means that you’ll be far less likely to reach a frustrating plateau.
2. Plan your reps and sets with your end goals in mind
The reps and sets which you set yourself should be a reflection of your body and fitness goals. As an example, if you’re lifting weights in order to gain muscle, you should aim to complete 10-12 reps and 3-6 sets, per workout. Whereas if you’re more interested in training your strength you should complete shorter reps of 6 moves and should aim to complete just 2-3 sets.
If you’re looking to improve your fitness and want to work on your endurance, plan your weight lifting workouts so that you perform 12 reps for 2-3 sets.
3. Warm up and stretch before you start lifting weights
Ideally you should finish at least 30 minutes of cardio training in order to warm your body up, before you start lifting weights in order to avoid sustaining an injury. It’s also beneficial to complete a cardio workout before a strength workout to ensure that you give your body a balanced, full body workout and to increase your overall level of fitness. Technogym has a variety of equipment that can help with this or for lifting weights.
4. Always put your weights back in the correct spot
To avoid causing the next user a lot of grief, make sure to put your weights back in the right spot, once you’re finished with them. As leaving your weights on the floor, or placing them back in the wrong spot, will make it extremely difficult for the next person to be able to quickly and easily find the weights which they need.
5. Workout in-front of a mirror in order to be able to check your form
In order to keep an eye on your form, it’s a great idea to start out lifting weights in-front of a mirror. So that you’ll be able to tweak any errors in your form which you notice. You can also do this if incorporating or using a workout bench to lay on your back or sit.
6. Rest between each of your sets
In order to be able to recover properly, make sure to take a quick rest between each of your sets, before you get going again.
7. Invest in weight lifting shoes if you plan on lifting Olympic weights
In order to remain safe at all times, wear weight lifting specific shoes if you plan on lifting heavy, Olympic weights.
So if you thought that learning how to lift weights would be unnecessarily complicated, think again. Simply follow the 7 steps above and you’ll be able to safely lift weights and will transform your body.
To read more on topics like this, check out the health category