Do You Even Lift? 5 Weight Lifting Tips for Beginners

Whether you’re looking to be a professional weight lifter or want a fitter and toned body, weight lifting is one of the best ways. Weight training helps you build muscle, strength, and stronger joints. Not only that, but it can also help you lose a lot of weight if you’re looking to have less. 

The best thing about it is that it’s not only for younger people. Weight lifting can also be beneficial even for older people. Also, many more studies have recommended weightlifting for better mental health. And if you think that it only applies to people who go to the gym, then you’re wrong. 

You can still do some weight lifting even though you’re at home with zero equipment, as you can use everyday items in your house like water jugs, stones, and even chairs as a substitute for weights. If you’re new to weightlifting, we have some tips for you. Read on.

Start with Your Bodyweight

If you want to start your weightlifting journey, you don’t need to go to the gym and start outright with barbells. Your very first step should be your body weight. Of course, in due time, you’ll be looking for the help of external weights, but in the meantime, the best way to start your journey is with your body weight. 

There are a lot of weight training exercises that use your body weight, not to mention that it’s a good way to start familiarizing some movements you will have to do once you start with external weights.

For example, before you grab a pair of dumbbells and start deadlifting, you must first understand how to do a hip hinge. Or before you start using a squat rack, you need to be confident with your body weight first. You won’t understand how specific weight training works without trying it out first, and you can’t try it out if you’re already doing them with the real thing.

Nail Down Your Form

Another thing that you have to understand and learn first before you go and deadlift is your form. Without learning the proper form, you’ll be doing weight training wrong. This can lead to poor efficiency in your training and might even hurt you. Some will even go as far as ego-lifting even though they haven’t prepared themselves for the training yet. Don’t be that guy.

In any case, one way to learn about form is through a trainer. A personal trainer can help you master your form easily and even give you tips on how to start weight training. With their help, the diet you should have, brands for pre workouts and nitric oxide pumps, and even the correct training that is appropriate for your type of body are closely monitored.

Preparation is Key

Now, let’s say that you’re already confident with your bodyweight training, have already perfected your form, and are ready to go to the gym. Before you do any lifting, a proper warm-up should be in order. A dynamic warm-up is an important part of your training, and without it, you’ll have a higher chance of making mistakes in your training and, worse, might even cause accidents.

With a dynamic warm-up, your body, muscles, and joints will be prepared for the range of motions you’ll be doing in your training. It will also help you loosen up your body so it can have an extra inch or two in terms of flexibility.

Start Slow

How often should a beginner work out? Usually, the recommended number of days per week is two. From there on, once you get more and more confident and comfortable with your training, you can add another day. Ideally, experts recommend three to five days a week for strength training. Starting five days a week immediately is dangerous, not to mention that your training will be more inefficient since you’ll go to the gym tired and not in your best form.

Also, when starting, you should focus on something other than specific muscle groups. As a beginner, start with a little bit of everything, preferably with general bodyweight training. Usually, experts recommend having at least three days of general training and bonus days for specific muscle groups. Just don’t go overboard.

Take Rest Days

It’s normal to be sore after a day of strength training. However, you might be going overboard if you feel like you’re too sore or the feeling isn’t going away at all. Usually, if you’re already comfortable with your training, you won’t get sore anymore since your body will start adapting to the training nicely. That said, if you’re still sore even after weeks of the same training, maybe you’re going overboard. Always remember to have rest days in between.

Final Words

Weight lifting is an all-around healthy decision, whether you want to be a professional weight-lifter or want that Herculean body for the next summer. In any case, always remember that you should take it slow and ask for the help of a trainer, and maybe one day, you’ll be the next Zac Efron or Arnold Schwarzenegger.