When you want to grow muscles, weight lifting can be the best way to go about it. If you’ve never done it before, though, you might not have a clue what you’re supposed to do. Thankfully, there’s no shortage of weight lifting tips to help beginners get started so that you can approach each workout with confidence.
Improving your form is one of the most important weight lifting tips for beginners
There are many reasons to start weight lifting, not least the ability to lose weight better than by doing cardio. However, you’ll struggle to achieve your desired results if you don’t approach each exercise with the proper form. Understanding the right way to make each move ensures that your body gets the most out of the workout while also avoiding injury. You can use workout tips to help you avoid mistakes, but speaking with a professional who can watch your technique might be the best option.
Taking the time to warm up before weight lifting is essential for people of all skill levels
As with any exercise, it’s important to warm up your body before lifting weights. Something like a percussive massage gun has apparently been proven to help improve flexibility before a workout. However, if you don’t have the money for one of these, there are plenty of small exercises you can do to get the blood pumping. Keep your movements smooth and simple, gradually increasing your energy output, so you feel ready to tackle what’s ahead.
Avoid putting yourself under pressure by starting with just two sessions a week
One of the best weight lifting tips for beginners is not to put too much pressure on yourself. You won’t become a pro overnight, no matter how many workouts you do a week. You ideally want to start small and work your way up, which is why we recommend doing two sessions for the first few weeks. Once you get accustomed to that, add a third and see how you cope. Professionals often recommend doing three to five strength sessions weekly. However, there are other factors to consider, no matter what exercise you’re doing.
The rate of perceived exertion should ensure you’re always lifting weights within your abilities
Just as you should gradually increase your weekly sessions, you should also take your time upping your workout intensity and weights. Doing too much too quickly will result in an injury. Ideally, you should focus on doing one or two sets for every exercise in the beginning, with each having 12-15 reps. Working out what weights feel most comfortable for you might require some trial and error. You can use the rate of perceived exertion, though, to identify how tough the exercise is. Aim for an eight on the 1-10 scale and adjust your weights if you feel what you’re currently doing is too high or too low.
These are just some basic weight lifting tips to help beginners get started, but they’re useful to remember throughout your exercise journey. Even once you’re a pro, they’ll still come in helpful.