Have you been thinking about getting fit recently? Are you planning to join a weight training program but are not sure where to start? Every person who starts weight training goes through this stage, when you’re new at the gym and are not sure where to go, which machine to use and how to lift. If you are confused about all these aspects, then you are at the right place.
This guide will tell you the basic rules and guidelines that you might need to know when you begin your weightlifting program. Whether it is for weight loss, strength, lean muscle gain, or just overall fitness, this article will provide you all the information you need to figure things out and progress the right way towards a better and improved lifestyle.
Muscle training gives amazing results for those who have tried but failed at working on their fitness with only cardio or diet. Steady training, more than two times every week will help you to see results such as:
- Improved muscle-fiber size
- Improved ligament strength
- Improved muscle contractile strength
- Improved tendon strength
What is Weight Training?
Weight training is an exercise that makes use of weights for resistance. When stress is applied to the muscles through weights machines or by using free weights such as dumbbells and barbells, your muscles gets activated and as you train more, your muscles start getting stronger.
Effective weight training relies upon appropriate procedure. You may learn weight training methods by watching companions or others working out in the gym — however now and then what you see may not be genuinely effective and safe. If you are not attentive and not using the right technique when weight training you might end up with a sprain, fracture, strain or other painful injury that hinders your performance.
For security reasons, it is the best for new individuals to plan sessions with a fitness coach before setting out on your weight training program. By learning the proper methods and the technique to use various weight training machines and equipment’s, you can choose the exercises that are well suited to you and adapt to your fitness needs. Your coach will help you in making the best and well-adjusted training program for yourself.
On the other hand, if you are someone who has been using weights since some time on a training routine, you may likewise consider planning time with a trainer to see if you are using the proper technique or not and furthermore distinguish any changes you may need to make.
Proceed with care
Always begin your weight training journey with a light weight. This is significant to important as it will help you to start from learning the technique and strategy first, as opposed to a quick workout utilizing beast strength. When you have figured out how to lift accurately, the chances of you getting injured due to a strain or fracture will lessen.
Likewise if there is anything that you are uncertain about, even if you have tried finding answers through research and videos but still did not figure it out, the best option for you is to seek the help of a fitness coach. A coach is the most reliable person to teach you what the requirements of your body are and clarify any doubts that you might have. Your personal weight training program should not just incorporate your objectives, but also take into consideration any physical limitations or existing medical conditions that you might have.
Choosing your weight lifting method
It is imperative to choose the correct weight lifting technique, not just at the beginning of the program but also as you progress. Choosing the correct weight lifting strategy relies upon a few factors, for example,
- Experience level
- Level of conditioning
- Specific objectives
- Time requirements
- Level of motivation
It is typically best in any case to start off with a simple weightlifting method and work your way up. You might want to keep it simple for the first few sessions of yours. As it takes time for your body to warm up and get used to the new pace you’re putting it through. When you feel that you have progressed, you might need to adjust your program through implementing more variation. When you think you can understand your body well and are more confident, then you can progress with more body building strategies.
Warm up and cool down
In order to warm up before you begin your weight training, use light and less amounts of weight for your initial couple of reps during your first set. When you feel your muscles have warmed up, you can shift to heavier weights for subsequent set.
It is important to stretch your body when you are done with your weight training session. You might be hindering yourself from reaching your full potential if you rush to the shower after your workout ends.
Numerous individuals assume that stretching is unnecessary and is not beneficial enough to be added to their training program. Whereas, stretching actually helps make you stronger. Stretching helps your range of motion to grow which will help in increasing muscular strength indirectly which will move to your weightlifting. More muscle fibers are activated when you are lifting over a greater movement pattern, hence strengthening your muscles.
How much is enough for weight training?
It is not necessary to be in the gym for an hour and a half daily to get results. As compared to extended daily workouts, short weight training sessions are quite more useful for majority of people.
You will notice a lot of improvement in your body and overall strength with only a few 20-or 30-minute weight training sessions a week.
It has been recommended by the Department of Health and Human Services that it is better that you incorporate strength training exercises of all the significant muscles in your body into a fitness session two times a week at least.
It’s all about using the proper technique
Weight training offers important health benefits when done properly. But it can lead to injuries, such as sprains, strains and fractures, if it’s not done correctly.
For best results, consider these basic weight training principles:
- Learn appropriate strategy: In case you’re new to weight training, work with a coach or a professional trainer to learn the right technique and strategy. Indeed, even experienced competitors may need to look over their technique every now and again.
- Warm up: As compared to warm muscles, cold muscles are more likely to be injured. Attempt running or any other preparing activity for five or 10 minutes before you start working with the weights.
- Complete a single set of repetitions: Theories on the most ideal approach to start your weight preparing sessions include numerous repetitions and hours at the training center. However according to research, for most people one of the most efficient ways to build your muscle is to train with a single set of exercise using a weight that causes your muscles to get fatigued after around 13 to 15 repetitions. Also, this can be as effective as three rounds of a similar exercise.
- Use the right weight: As mentioned above the best possible weight to lift is the one that is enough to fatigue your muscles after around 13 to 15 repetitions. You ought to be barely ready to complete the last repetition.
- Begin gradually: In case you’re starting new, you might realize that you are only able to lift just a couple of pounds. That is fine. When your muscles, ligaments and tendons become accustomed to weight training workout sessions, you might be shocked at how rapidly you advance. When you can, without much of a stretch, complete 12 to 15 repetitions or more with a specific weight, start increasing the weight gradually.
- Set aside some time to rest. In order to give your muscles time to recoup, rest one entire day between practicing every particular muscle group. You may work on the significant muscle groups in a single session a few times each week, or plan day by day sessions for particular muscle groups. For instance, work your arms and shoulders on Monday, work your legs on Tuesday, etc.
The Benefits of Weight Training
There are numerous advantages of weight training and many reasons for you to include it in your program.
- Along with helping you to increase your physical work limit, it likewise improves your capacity to perform day to day exercises (ADL’s). You will almost certainly work more enthusiastically and longer with the best possible weight training exercises.
- It improves bone density. A standout amongst the most ideal ways you can control bone loss as you become older is to include weight training into your exercise plan.
- It improves the strength of connective tissue, muscles, and ligaments. This prompts enhanced motor performance and lessens the chances of injury.
- It improves your personal satisfaction as you start gaining confidence. Weight training won’t just make you stronger but will additionally help you with dealing with your weight since while weight training you will be burning up calories.
- Exercising daily can help you sleep better, and people who exercise using weight are no exception.
Safe and effective strength training
Individuals do precisely the same daily routine in precisely the same order for quite a long time. At times you might be eager to master your program, however the issue is that your muscles adapt and get exhausted and bored — thus will you.
It is essential that you change your exercise after every six to seven weeks. Change factors like the quantity of sets and reps, angles, rest time, sequence, and the sort of weight you are using. Additionally, remember the accompanying tips for a more secure and progressively powerful exercise.
Never avoid a warm-up
Most of the times, you might be tempted to proceed to the bench press straight from the locker room, however you’ll have the option to lift more if you warm your muscles up with five minutes of vigorous exercise. Likewise, proceed gradually with your first set of every strength training exercise.
Try not to give energy a chance to take every necessary step
When you lift weights quickly, you create momentum due to which the activity can be excessively easy on your muscles. Individuals are particularly careless on the return phase of the lift. For example, most of the times they raise the dumbbells up gradually and afterward slam them right down.
To make sure you don’t do that, at least take three seconds to lift, stop at the top of the movement for a second or two, and take entire two seconds to bring the weight back to the beginning position.
Try not to hold your breath
Most of the times, while lifting people usually forget to inhale. While lifting your body needs as much oxygen as it can consume. Your blood pressure and your energy can be increased by holding breath or taking breaths that are too deep. Inhale through your mouth instead of your nose.
For most activities, breathe out when you lift or press the weight and when you lower it, breathe in. For chest expanding activities, (for example, seated or upright rows), it’s progressively normal to breathe in as you lift and breathe out as you release.
Blend it up
To continue making gains, you should differ your routine each five to six weeks. For example, increase the amount of weight you lift (increment by close to 10 percent), increase the number of repetitions, and decrease the time of rest between sets.
With a decent weight training routine, you might notice results in only a couple of weeks. Keep putting in effort, and the result will be stronger muscles, better balance and an improved lifestyle.
A Few Rules Of Lifting Etiquette
To begin, don’t forget to bring a towel and be caring enough to clear off the machines, seats and gear you use.
Make certain that you always rerack all the weights and replace every one of the barbells or dumbbells that are utilized.
Try not to spend extra time on a machine that somebody else is waiting to use; work in with them between sets if it is possible. Usually majority of people are more always ready to share if asked nicely.
Last but not the least, it would be ideal if you leave your phone and other gadgets in your car or storage locker, nothing is more diverting than unwillingly listening to someone else’s discussion
Weight Training Tips
Below mentioned are some tips that will make your training program work more effectively for you:
- Remain hydrated! Make sure to drink a lot of water and according to USDA you should drink at least 8-10 glasses of water every single day. You can become weak due to dehydration, and less energetic and efficient in the weight room. Drink as much water as you can during your exercise too.
- Eat a balanced dinner with equivalent portions of lean protein (lean turkey, chicken, fish or beef) and complex carbohydrates (rice, oats) an hour or half and hour before every exercise and again inside an hour after you complete your weight training session. It is not necessary to have a heavy meal, simply enough carbohydrates and protein to refuel and support recovery in the body.
- Track what you do, and when you do it. Its better if you record it. Taking progress pictures is a great idea as it can help keep you motivated and help you determine the progress you have made. Also keep a track of your body measurements and of the gain or loss progress.
- Get enough rest. The more seriously you train, the more recovery time your body requires. Take 48 hours to rest between exercises. Overemphasizing your muscles could make your progress slower or, even cause damage to your muscles. In case you’re still sore on the day you need to exercise, take another free day, rest one more day or two before you continue.
- If you feel that your muscles are very sore, or you feel pain then stop. Yes, by the last rep your muscles should be feeling challenged, however you should not feel any pain in your joints either.Do not lift heavy weights without spotters (someone to assist in helping you to lift) or push more than you can normally do safely.