Weight Training for Beginners: The Basics of Weight Training

Many people want to build strength. Others want to have that sexy beach body. Some just wants to have a workout routine and keep healthy. Whichever group you belong to, weight training can help you achieve your goals. Engaging in a weight training program has many benefits. It increases strength and muscular endurance, strengthens bones, raises metabolism and promotes weight loss, just to name a few.

However, if you are a complete beginner, weight training can become confusing. Which exercises should I do? How many reps and how many sets? Should I lift heavy? These are just some of the most asked questions by beginners and even by those who have been lifting for a long time. The thing is many people do not know the basics of weight training. They just think of lifting, exercising one body part after another and drinking all kinds of supplements. This mindset won’t get you anywhere if you want to see results effectively.

1. Progressive Overload

The first thing to keep in mind when you start a weight training program is to work your muscles more than they are used to. If you lift the same weight for each and every workout, your muscles will just adapt to the work. Do not allow this to happen. Always “surprise” your body. Make it a point to increase the weight in your workouts. Whatever your fitness goal is, progression is the key.

2. Sets and Reps

A set is a group of repetitions done without resting. A rep is the number of times you perform each movement in a set. The number of sets and reps you need to perform depends on your objectives. For mass and strength gain, 3 sets of 5 reps with heavy weight is usually recommended. For muscle endurance, you can increase the number of sets and repetitions with light weight.

3. Rest and Nutrition

Muscle growth and strength gain do not happen while you are working out. Yes, your biceps look bigger after performing sets of bicep curls. But that is just muscle pump, the rush of blood to the muscles because of strenuous activity. Muscles recover and grow during rest days. Remember that rest days are part of your strength training program. Another important thing is proper nutrition. You can do your workout routine with consistency and hard work but without results if you neglect proper nutrition.

Before you get started with your weight training program, remember these key points:

1. Sequence.

Generally, you’ll want to target the larger muscle groups first before moving on to the smaller muscle groups. This means that you have to perform the compound exercises before the isolation exercises. This enables you to do the exercises that require the most work first. For example, you are more likely to finish your military press work sets if you perform it before doing your bicep curls.

2. Speed.

Speed is a key element of each exercise. You need to make sure that you avoid doing the exercise too fast or too slow to avoid injuries. Fast and jerky movements seem to allow you to lift heavier weights but you are giving your muscles undue stress which can cause injuries. Also, momentum takes an enormous amount of load here, reducing the amount of work your muscles should be doing. On the other hand, too slow movements can tire your muscles and cause you not to finish your work sets.

3. Range of Motion.

It is important to take each exercise through its full range of motion. This allows you to gain the full benefits of each exercise and avoid injuries. If you have to jerk to lift the weight, you are lifting too heavy. Reduce the weight in order to perform the exercise with full range of motion.

4. Good Form.

It is a must that you execute each exercise with strict and proper form. Good form ensures that the muscles are targeted properly. Injuries are also less likely to happen if you have good form.

5. Warm Up and Cool Down.

Always warm up before doing any exercise. This prepares your muscles for the workout. Doing light aerobic exercises is a good idea. Also perform warm up sets with light weights before doing your work sets. Cool down should also not be forgotten. After your weight training routine, cool down by doing some light cardio and light stretching of the muscles to maintain flexibility.

Start Weight Training Now

Weight training for beginners can be intimidating but if you want to avoid plateaus, see results and have that dream body, just remember these basics of weight training. Building the perfect workout routine for you takes discipline and dedication. Take these guidelines with precaution and see improvements.

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