SOME exercises, including bicep curls and squats, can support weight training at home or the gym.
You can use free weights or your body weight with certain exercises to provide resistance.
Whether your goal is to build muscle mass or achieve a fitter, more toned body, and lifting weights can help you get there.
Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and can help keep your metabolism in a healthy state meaning you will burn more calories even when you are resting.
And the benefits of lifting weights are not just for young people.
Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological wellbeing.
So, even if you have never done any kind of weight training before it is never too late to start!
What is more, you don’t even need to belong to a gym. You can simply use your body weight for many exercises or use free weights, resistance bands, or other home fitness equipment to get results.
This article will walk you through how to get started with weight training and provide suggested exercises and training advice for beginners.
What do you need to start weight training?
If you have never lifted weights before, consider starting out with the help of a certified personal trainer.
They will be able to teach you the proper form for specific exercises and set up a strength training programme tailored to your needs.
Many gyms or fitness centres offer introductory training sessions at little or no cost, or they have trainers available if you have questions.
Additionally, there are many personal trainers who train clients online, through video platforms.
While most gyms have a combination of resistance machines and free weights, such as dumbbells and barbells, you can also get a comprehensive weight training workout at home with basic equipment.
Equipment options
You don’t necessarily need weights to build lean muscle mass and tone your body.
As an example, for some strength training exercises, like pushups or lunges, you only need your body weight to provide resistance.
You can expand your at-home workout options with dumbbells.
A beginner’s set of adjustable weight dumbbells starts at about US$50, but the price increases as you add more weight.
Kettlebells, which are weighted balls with handles, are another popular option.
Many kettlebell exercises work several muscle groups at once, which makes them effective for a full-body workout, especially if you’re short on time.
Resistance bands are also a helpful addition to your workout equipment.
These colour-coded elastic bands provide varying levels of resistance when pulled and stretched.
A set of resistance bands can be purchased for US$10 to US$60.
Because they are light and portable, you can take them with you when you travel.
What to know before you begin
Once you are ready to get started with a weight training programme, keep the following tips in mind.
Weight lifting tips for beginners
Warm up.
Some aerobic activity, such as a five-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a good workout.
Skipping rope or doing jumping jacks for a few minutes are also good warmup options.
Start with lighter weights.
You want to start with a weight that you can lift 10 to 15 times with proper form.
Begin with two to three sets of eight to 12 repetitions, and slowly progress to three sets or more.
Gradually increase the weight.
When you can easily do the recommended number of sets and reps, increase the weight by two to 10 percent.
Check to make sure this is the right weight for you before doing a full workout.
Rest for at least 60 seconds in between sets.
This helps prevent muscle fatigue, especially as you start out.
Optimise your workout duration.
Keeping your sessions within a reasonable timeframe can prevent excessive muscle fatigue and the risk of burnout.
Remember, the effectiveness of your training hinges on intensity and individual fitness levels, rather than simply prolonging the session.
Gently stretch your muscles after your workout.
Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.
Rest a day or two in between workouts.
Resting gives your muscles time to recover and replenish energy stores before your next workout.
Exercises for beginners
You may be especially interested in building your biceps or toning your legs, but the best resistance training program works all the major muscle groups in your body.
In fact, overworking one muscle group at the expense of another could raise your risk of injury.
For a solid all-over workout, you may want to start off with the following exercises.
Including these exercises in your weight lifting routine will work most of the large muscle groups in your body.
Sets and reps
Start off by doing 10 to 15 reps of each exercise. Aim for one to two sets to start.
As you build strength, you can add extra sets, and also increase the weight.
What is a rep? A repetition (rep) is one complete exercise movement.
What is a set? A set is a certain number of reps. For instance, 10 to 15 reps make up one set.
The bottom line
Weight training is also known as resistance or strength training.
It involves moving parts of your body against some kind of resistance, like weights, resistance bands, weight machines, or even your own body weight.
Weight training is an excellent way to build muscle mass and make your muscles stronger.
It can also keep your metabolism chugging, strengthen your bones and joints, improve your muscle tone, help you burn more calories, and keep you healthier as you age.
To make the most of your weight training routine, start with lighter weights until you master the proper form.
Then, increase the weight or resistance slowly to avoid injury.
Be sure to work all your muscle groups for optimal strength and fitness. — Healthline.
