If you’re tired of always looking and feeling weak, this article is meant for you! This article is all about weight training for beginner’s to ultimately help you get reach your fitness goals! Whether you’re the type of man who is heavy set or the type of guy who can’t put on any weight whether it be fat or muscle; this just might be the answer for you! In this article, you’ll learn basic guidelines and rules for starting out in a weightlifting program whether you’re aiming for strength, weight loss, lean muscle gain or just overall fitness!
Overall, strength training can be beneficial to anyone. You’ve probably tried strength training before and failed, but that shouldn’t stop you from wanting to reach your fitness goals! When it comes to weight training for beginners consistent training is key because it will provide such benefits as, increased muscle-fiber size, increased muscle contractile strength, increased tendon strength and increased ligament strength! The hardest part of this all is getting those first few months under your belt because after that is when you’ll begin to see the results that you’ve been hoping for! So don’t fret, be patient and you’ll start to see all that hard work pay off eventually!
Tips For Weight Training For Beginners
These tips were compiled by a group of weight lifters who have been keeping consistent with their weight training for years. Over these years, they have been able to trial and error their workouts and their preparation and after those workouts as well. Below are a few rules of lifting etiquette that might be necessary to carry on with you as you begin your weight training for beginners.
- They recommend to always bring a towel with you to the gym. If the gym doesn’t provide disinfectant spray or towels, be kind to wipe off the machines, benches and equipment you use.
- Always re-rack your weights and replace the dumbbells or barbells that are used.
- Don’t rest for extended periods of time on a machine that someone is waiting for. Most people are willing to share the machine or weights; so work them between sets.
- Leave your cellphone in your car or in your lockers, not only does this distract you from your workouts but it distracts everyone else around you.
Many times as beginners people make several common mistakes. These can either lead to injury or not benefit you at all if you’re not lifting an appropriate amount. Follow these simple tips when lifting to make sure to avoid injuring yourself and such.
- Starting off using too much weight can be critical. Always start lower than your expected ability and work your way up that first workout. If you notice your form is beginning to suffer, you are swinging the weight, or using momentum, this indicated you may be using too much weight.
- Not using enough weight or always playing it safe! If you can easily perform 30 reps with a certain weight, than it might be time to increase your weight.
- Don’t move through your repetitions too quickly. There is nothing gained by lifting weights fast. The perks when it comes to lifting in a slow and controlled matter include more muscle tension and force produced, more fiber activation both slow and fast twitch fibers.
- Not resting long enough or resting for too long can be killer to your workout. The recommended period to rest is between 30-90 seconds, for overall fitness.
What Is Weight Training For Beginners?
Below is the workout routine that each beginner should follow, you should be performing this workout at least two times per week, and taking at least one day off from weight training between each workout. For health gains, do at least 8-12 repetitions that should be performed to fatigue. For fitness gains, two sets of 8-12 repetitions should be performed to fatigue. It should take four to five seconds to complete one repetition through a complete range of motion; in a slow controlled manner. Rest for 30 seconds and no more than 90 seconds between sets of each exercise. Here are some exercises to follow as a beginner.
- Cardio Respiratory Warm-Up. Perform moderate-intensity cardio work for 5-10 minutes on any machine or using any modality that works in the large muscles of the body.
- Leg Press.
- Leg Extensions.
- Lying Leg Curls.
- Seated Leg Curls.
- Wide-Grip Lat Pulldown.
- Machine Bench Press.
- Machine Chest Fly.
- Triceps Pushdown – Rope Attachment
- Machine Bicep Curl
- Machine Shoulder Press
- Ab Crunch
- Air Bike
Some other last tips for you to follow, is to stay hydrated, eat a small balanced meal with equal portions of lean protein. If you’re performing cardio work for weight loss, do so after you train with weights. Keep record of what you do and when you do it and try to exceed those goals the next time you workout!