If you are reading this, you are considering starting weightlifting! But wait! Have you ever felt frightened by the rows of barbells and the grunting gym bros?
Well, the name “Lifting Weights” is scary enough to stop you from trying it! But you better know that weight training is a fantastic way to sculpt your physique, improve your health, and boost your confidence, but starting can seem daunting.
Do not be worried! We are here to provide information so that you can put your fears aside and face the reality of weightlifting. Weight training offers a wealth of benefits for everyone, regardless of age, gender, or fitness level.
Let’s start with its pros!
What Are the Benefits of Lifting weights ?
Weight training isn’t just about building muscle mass. It offers various benefits that extend far beyond aesthetics. Here are some key advantages to consider.
Benefits of Weight Lifting:
1. Builds Strength & Muscle
Most athletes seek the first and most important advantage of building muscles. Weight training strengthens your muscles and bones, leading to improved posture, better balance, and increased functional strength for everyday activities.
2. Burns Calories & Aids Weight Management
In addition to getting bulky and gaining strength, lifting weights boosts your metabolism and helps you burn more calories even at rest. This can contribute to weight loss or maintaining a healthy weight.
3. Improves Mental Wellbeing
Like all other exercises that release endorphins, the body’s natural mood elevators, weight training can also help you combat stress, anxiety, and depression, leaving you feeling energized and positive.
4. Reduces Risk of Chronic Diseases
Weight training helps regulate blood sugar, improves cholesterol levels, and strengthens your cardiovascular system, lowering the risk of heart disease, type 2 diabetes, and some cancers.
5. Boosts Confidence & Self-Esteem:
Lifting weights makes you feel stronger both in your body and your mind. Seeing your muscles get stronger and your body change can give you a real confidence boost.
Did all these facts trigger your interest and help you to put your fears aside? Well, let’s see how you can start weightlifting as a beginner!
Tips To Start Lifting Weights for The Beginners
Taking that first step is crucial. You have to explore beginner-friendly weight-lifting programs or consider working with a certified personal trainer who can tailor a plan to your needs.
Remember to set goals! Define your goals, whether they’re building muscle, improving overall fitness, or simply feeling stronger.
Finding The Perfect Equipment
Are you wondering what equipment I need for weightlifting at home?
It is important to know that weight training is versatile. Depending on your budget and preferences, you can choose from a wide range of equipment.
You can go for free weights (dumbbells, barbells), weight machines, resistance bands, or even bodyweight exercises.
Warm Up & Priming Your Muscles
You all need to take this step seriously! Cold muscles are more susceptible to injury.
So, you have to start your session with a 5–10-minute warm-up, like brisk walking or dynamic stretches, to increase blood flow and prepare your muscles for action.
Here is how to warm up for weightlifting:
- Light deadlifts
- Jumping jacks
- Squats
- Bodyweight lunges
- Push-ups
Starting Weight Matters
When starting weight lifting, it’s best to prioritize proper form over lifting heavy weights. Instead of focusing on specific pound amounts, aim to choose a weight that allows you to complete 10-15 repetitions with good form.
This is a recommendation on a proper weightlifting form for beginners:
- Lightweights: These feel easy to lift and allow you to complete 15 repetitions with good control. They might be around 5-10 pounds for beginners.
- Moderate weights: You’ll feel challenged but still be able to maintain proper form throughout 10-12 repetitions. This could be in the 10–20-pound range.
This not only prevents muscle soreness but also reduces the risk of injury.
Gradual Progression & Weight Increase
As you get stronger, gradually increase the weight over 2-4 weeks. You can even aim for 10-15 repetitions to become challenging by the end of each set. You can continue this principle to gain muscles.
Do Not Accept Too Much Pain
Weight training should build strength, not cause pain. If you experience sharp or persistent pain, stop the exercise and consult a healthcare professional.
We cannot emphasize enough the importance of proper form, which helps strengthen bones, tendons, ligaments, and muscles and finally reduces pain.
Slow & Controlled Movements
If you are choosing this exercise, you have to focus on controlled movements rather than momentum. Lifting weights too quickly or with improper technique is a recipe for injury.
To maximize muscle fiber activation and benefit from the exercise, go for a slow and controlled lift (2 seconds) followed by a lowered weight descent (4+ seconds).
Rest & Recover
All you need is to remember to allow your muscles proper rest. Aim for at least 48 hours of rest for each muscle group. A typical beginner routine involves weight training 2-3 days per week, targeting different muscle groups each session.
Try The Variety Trainings
A good program should hit all the major muscle groups, like your legs, back, chest, abs, arms, and shoulders. Think of it like giving your whole body a high five! Aim for 8 to 12 different exercises to keep things interesting and make sure you’re working everything evenly.
Focusing on Form
Last but not least, Focus on proper form and technique rather than the number of sets. Recent research suggests that even one set of weight lifting with perfect form can be as effective as multiple sets, especially for beginners.
If you have more time and enjoy the gym environment, feel free to incorporate additional sets.
Remember to breathe throughout your weight training session. Exhale during the most challenging part of the exercise to maintain proper form and maximize oxygen flow to your muscles.
Building Your Workout Routine
Here’s a sample beginner lifting weight workout routine you can perform 2-3 times a week, allowing rest days for recovery:
- Warm-up (5 minutes)
- Workout (30-45 minutes):
- Squats (3 sets of 10-12 repetitions)
- Dumbbell Rows (3 sets of 10-12 repetitions)
- Overhead Press (3 sets of 10-12 repetitions)
- Rest for 1-2 minutes between sets.
- Cool-down (5 min)
Now that you have the most important tips about starting to lift weights, it is time to wrap it up.
Summary
You’ve taken the first step towards a stronger you by exploring the exciting world of weight training.
We tried to provide you with the essential knowledge to get started, including key tips on choosing equipment, proper form, and building a beginner-friendly workout routine. Now it is your time to tell us if you are ready to start weight training. We encourage you to share your questions and experiences in the comments below!
