How to start lifting weights

Starting a training routine can be very challenging for many; however, exercising without proper guidance can have counterproductive results. For beginners, lifting weights can be a challenge not only because of the amount of weight to lift, but because of all the factors that must be taken into account for the movement to be correct.

The good news is that once you get into the habit, the rest is to be persistent to see the results. If you want to learn how to start lifting weights, you have come to the right place, since in this article we are going to tell you everything you need to know.

Steps to follow:

1. The first thing you should do before starting to do weights is to find the most suitable space to do it: if you are going to do weights at home, you must reserve a place to exercise as well as to store your weights. Improvising a place in your home every time you go to train will take away your energy, time and motivation, so you should plan around this point.

If you are going to go to the gym, it is best to approach before your first day so that you familiarize yourself with the environment. Also, you can explain to a trainer that you are starting out with weights so that they can give you some pointers. So, your first day will yield much more since you will be better prepared.

2. If you are going to buy weights to train from home, you do not need to buy a whole set of plates (unless you are interested in making a long-term investment of money). Ideally, buy dumbbells, bars, and plates whose weight you can lift with a little effort, but which allow you to complete the movement correctly. Having an inventory of weights will do you no good if you can only lift the lightest. In addition, for many the idea of ​​not being able to lift certain loads can be overwhelming, so it is best to advance progressively, as your progress allows you.

In addition to the weights, the wardrobe deserves a separate mention. You must have the appropriate clothing to train, even if you are inside your house. Adequate does not mean expensive, but they are comfortable garments with which you can make movements without obstacles.

3. Once you are ready to start doing weights, you must have a prior planning: it would help you a lot to do a routine for each day, understanding that at the beginning you will train all the muscles of the body but as you have greater command of the movements and greater resistance, there will come a time when you are going to work a different muscle group every day and those groups should be alternated to avoid injuries due to overtraining.

4. Before starting weight training, you should warm up. 5 minutes of elliptical, cycling or running are enough to start stimulating all the muscles. The joints must then be gently mobilized to lubricate them and minimize the possibility of injury. And finally, you have to slightly stretch your muscles, especially those that are going to be worked that day. The warm-up session should not exceed 20 minutes.

5. When starting to do weights the movements should be slow and controlled. Breathing must be done by taking in the air before contracting the muscle and expelling the air at the moment of contraction. You should never hold your breath while lifting the load, as this increases blood pressure.

6. This is an exercise circuit that you can do at home for the first few weeks until it no longer involves any great effort. At that point, it will be time to continue with other more advanced movements with greater load. You can do 12 reps of the Horizontal Bench Press to start.

To do it correctly you must position yourself with your back fully supported on a bench, your back straight, your head facing forward and your feet hanging or resting on the bench (never on the ground because it will make you arch your back) you take the bar at a wide a little higher than your shoulders, you raise it and when you lower it, it should be at the height of your chest. Never wear it near your neck or face, as it will create tension in that area.

7. Then beam Curl alternate type hammer biceps by standing up, with knees bent, holding a dumbbell in each hand, palms facing the body and arms fully extended at the sides. The dumbbell is lifted with only the elbow flexed, it is returned to the starting position and the other arm is raised.

8. You can also do a vertical arm extension with dumbbells. To do this, sit down with your arms at the sides of your body and the dumbbell in one hand. Grab the dumbbell, raise your arm but not fully extend it, and bend your elbow to bring the dumbbell behind your head. You return to the starting position and repeat with the other arm.

9. To follow test with a Press military being seated with arms at sides holding dumbbells. Bend your elbows first to bring the dumbbells to shoulder level. Then, raise them by extending your arms, without detaching them from the sides of your body (they should touch your ears). Bring the dumbbells back up to shoulder height and repeat the movement.

10. Also try doing squats with weights standing, with your legs a little wider than the width of your shoulders and the tips of your feet facing outwards, take the bar and bring it behind your head at the height of your traps. Now take a breath, contract your abdomen and lower your torso while bending your knees until they are parallel to the floor, always pointing outwards and to the sides of the body. Blow up as you return to the starting position.

11. To finish these exercises with weights, perform the abdominal crunch. To do this, lie on the floor with your back straight, your legs bent and separated at the height of your shoulders and your hands behind your head. Contract your abdomen and raise your torso to your knees and return to the starting position.

12. At the end of the circuit, stretch your muscles for about 10 minutes to complete the workout. Remember that you must hydrate properly during the session and eat a healthy diet to enhance the results.

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