If you are a novice in the world of gyms and fitness, you are probably confused about how to kick-start your workout schedule. Though it is tempting to quickly jump into regular workouts and make up for all the lost time, this is perhaps not the best approach as it could lead to muscle tenderness, fatigue and maybe even injury. Regardless of where you are on your fitness journey, lifting weights is vital for strength training, building lean muscle tissue, getting sturdier and also for burning a greater number of calories per day.
When you start, your first step should be to acquire a basic understanding of what you are doing and how to create a practical training schedule that will help you meet your wellness goals.
• Warm Up
Start your strength training workout with five to ten minutes of cardio combined with warm up sets of each exercise with light to medium weights. The reason why we do a warm up is because warm muscles are less vulnerable to injuries.
• Start With A Simple Program
Concentrate on a program that works well for all muscle groups for about three non-consecutive days in a week. For instance, beginners must opt for a full-body strength training workout that targets all major muscle groups with moves to build a robust foundation.
• Brush Up On Your Weight Lifting Skills
Strength training is an important constituent of any weight loss program and has a host of amazing benefits. It majorly aids in burning more calories and fat, thus making your muscles metabolically active. Robust muscles mean you also have sturdy bones and connective tissue. All this leads to the building of a body that can endure more anxiety than people who do not lift weights.
Weight lifting is aimed at making your muscles strong, and thus helping to avoid unwanted injuries. Resistance training also has the ability to improve heart health, decrease blood pressure, lower cholesterol, upsurge bone density, boost confidence levels, and condense lower back pain to increase energy and ease the symptoms of arthritis and fibromyalgia.
• Choose Your Sets, Reps And Weight
Deciding on your reps and sets can be the most perplexing part of strength training. In order to lose unwanted body fat and build robust muscles, you must use appropriate weight that allows you to complete just ten to twelve repetitions if you are a slightly advanced lifter, and only one set if you are a beginner.
Rest for about thirty seconds to a minute between sets, and take at least a day’s break between the exercises sessions. In order to gain muscles, you must lift enough weight that so that you can complete a minimum of four to eight repetitions and three or more sets. If you are a beginner, you must give yourself several weeks of training prior to tackling weight training.
To figure out how much weight you should be using, start with a light weight and complete one set first. Continue to add weight till the time you can do the anticipated number of reps with good form. The last rep should be challenging but not impossible, and it is important for you to be able to keep good form throughout.