Weightlifting has grown increasingly popular in recent years. Besides being a terrific way to lose weight, it can also help develop muscle and prevent muscle loss as we get older.
However, getting into weightlifting could be scary if you have not been a frequent gym member or love other forms of exercise, such as running. But that does not mean you should abandon the idea of weightlifting altogether.
Regardless of your current lifestyle, sticking to the following tips will help you master weightlifting.
Weightlifting Tips For Beginners
1. Hire A Qualified Trainer
The best way to start lifting weights is to hire a certified personal trainer. They can help you know your way around the gym, correctly set up your equipment, and master the right exercises. Your trainer can also show you how to warm up properly for weightlifting and enhance your flexibility with mobility exercises.
2. Develop A Solid Grip
A firm grip helps you avoid injury or enables you to recover more quickly if you do sustain an injury. Your hands and forearms will also get more robust, allowing you to work out harder for more extended periods.
In addition, a firm grip will aid in the development of endurance for higher sets and the lifting of heavier weights, particularly in pulling actions such as deadlifts and pull-ups.
Unlike in the past, gripping heavyweights have become more accessible, thanks to grip braces. Wrist braces at Physiflex are often a go-to choice for individuals looking for a quick solution to improve their grip and avoid injuries while lifting.
3. Always Warm-Up
It is pivotal to warm up before engaging in any physical activity fully. A brief warmup perfectly sets up your joints and muscles for the workout, keeping them limber and less prone to injury. It also boosts blood flow and gradually raises body temperature, laying the groundwork for an intense workout.
Here are a few reliable warmup exercises:
- Stretching: Getting your heart rate up and your muscles warmed up with dynamic stretches is a great way to get your body ready to hit the weights.
- Massage gun: While massage guns are fantastic for alleviating aches and pains, new research reveals that they can also help prepare your muscles for a workout.
- Foam rolling: Stretching is more effective when it includes foam rolling. Using foam rollers minimizes muscular soreness and promotes flexibility and range of motion.
4. Buy The Right Equipment
Though starting with bodyweight exercises is essential, you will eventually have to incorporate weights into your weight training routine. Lately, it has been hard to find weights due to the coronavirus outbreak. But they are steadily making their way back into the market again.
Dumbbells are the most convenient option for novices because they are pretty user-friendly. However, it would be wise to invest in a light, medium, and heavy at least three sets. According to experts, having various non-weighted equipment is a terrific way to keep things interesting during your workout. It could include bands, sliders, suspension trainers, etc.
Buying quality equipment could be challenging, especially if you do so for the first time. That is where online reading reviews could make a huge difference and help you make an informed decision.
5. Start With Light Weight
When we hear the term “weightlifting,” we tend to draw up images of muscular bodybuilders with rippling muscles on every part of their bodies. While this is a worthy endeavor, it is not what every weightlifter looks like or is even striving for this goal in the first place.
And there is nothing wrong with that. However, when it comes to weightlifting, it is key for individuals to be honest with themselves about their skills and tailor their workouts to suit them rather than the other way around.
Bodybuilding pros suggest that beginners should refrain from grabbing the heaviest weights on the rack. Instead, start with a lighter weight and work your way up. If you can finish a set without much strain, it is an indication that you should add more weight.
6. Do Not Go Overboard With Training Sessions
One session per week can break you down when you are just getting started. However, in clinical studies, it has been demonstrated that three sessions per week are sufficient to increase muscle mass and reduce body fat.
In the beginning, try to keep your weight training sessions at least two days apart so that your body gets sufficient time to rest and recuperate. If a particular muscle group of your body is sore from the previous day’s training, give it a break and focus on another muscle group.
Once you have established a regular weightlifting schedule, you will be able to work out nearly five times per week. Some people choose to split their weight training into two separate sessions, one for the upper body and one for the lower body.
7. Eat Balanced Diet
Food is fundamental for muscle development. Training methods and calorie intake are the most critical aspects of most fitness goals. Eating more calories and protein than you burn off in a day is the best way to gain weight and build muscle mass. On the other hand, if you want to lose weight, you must consume fewer calories than you burn.
Since maintaining a steady calorie intake is essential for long-term health and well-being, make sure you fuel your body healthy, whole foods.
These foods include lean protein, complex carbs, and healthy fats. Do not be afraid of the word “carbs” or “fats.” Stirring up your body with carbs and healthy fats is essential if you want to maximize the output of your workouts.
Muscles can only repair themselves if they are fed a steady diet of lean protein. In addition, strength training, which places your body under great strain, necessitates a diet high in macronutrients.
8. Give Yourself Rest Between Sets
Depending on how hard you lift, you need to rest a certain time between each set. For example, if you perform 12-15 reps, your rest duration will be brief (not more than 75 seconds).
But if you are doing 1-5 reps, you could rest for up to 5 minutes. On the surface, it may sound counterintuitive. But it has a positive impact on your energy.
Conclusion
To be successful in your quest to build muscle, you must have a strong will to succeed. However, that is not the only requirement. In addition, you must subscribe to a robust game plan to accomplish this lofty objective.
Hopefully, incorporating the above-listed tips in your workout will ensure you achieve your weightlifting goals like a pro.
