7 basic tips to get started with weight training on your own
Doing weights can be a huge challenge, especially for those who have never practiced it before and brings many benefits for our physical health. Among the primary benefits of weight lifting are the improvement of the cardiovascular system, muscle building and toning, accelerated metabolism, fat burning, reduced blood pressure and increased bone density, as well as avoiding the loss of muscle mass due to aging.
If you’ve decided to start doing weights on your own, whether it’s at the gym or at home, you’ll need to learn some basics to avoid injury and make your training truly productive before you start. Starting a weight-training routine can be really exciting, but without proper guidance we can have counterproductive results. Beginners’ doubts usually relate to the amount of weight they should lift, the anatomical posture and the frequency of training.
Before starting any kind of training program and doing weights each and every day, follow these tips before you start doing weights at home or in the gym.
What do you need to know to train with weights if you are a beginner?
If you’re just getting started in the gym, you may also want to start lifting weights. Before you get down to work, it’s essential that you keep in mind a series of recommendations for weight lifting if you’re a beginner, so you don’t get hurt and work your muscles properly and effectively:
Use dumbbells first
Dumbbells are simple to transport, affordable in cost and you can alter the weight by inserting or removing discs. In basic weight training exercises, the dumbbell is used eminently, as it will work your muscles better than gym machines and will help you train the strength of your arms progressively.
Before you start training with weights or dumbbells it is essential to activate the muscles that will be worked to avoid injury. We can do basic joint movements of the ankle, knee, hip, arm, shoulder and neck.
Control your body posture
If you start doing weights incorrectly, you will end up with some kind of injury. To avoid injury, make sure you take the right stance and choose the right weight. For most exercises, including HIIT exercises with weights, the proper posture is to leave the shoulders behind, the chest facing out, and the abdomen taut. Good posture translates into good exercise.
Don’t make the mistake of holding your breath while doing the weight lifting motion. The best thing to do is to inhale before moving and exhale when you are trying hard to lift the weight. We strongly discourage the famous Valsava manoeuvre, where the breath is held at the moment of care, as this can cause dizziness, lightheadedness, nausea or tachycardia due to the pressure on the chest and the complexity of the blood returning to the heart.
Watch the weight you’re lifting.
As a beginner, never use such a high weight that you need to push yourself to lift it. This recommendation will be given to you by a personal trainer or your gym monitor. Consider taking a one-second break between each repetition, something that will be very difficult if you can’t bear the weight in the initial situation of the exercise.
Don’t be in a hurry
Ideally, you should start slowly and add modifications to your daily routine. The main thing is to acquire the technique and once this phase is over we will concentrate on gaining weight. If you start to train gradually you will appreciate the changes in your exercises and body. It is best to do your routine 2 to 3 days a week over a period of thirty to forty-five minutes.
Stay hydrated at all times
Seventy-five percent of muscle is water and it is essential to take care of your hydration. Weigh yourself on a digital scale before and after training or sports. The difference in weight will tell you how much water you should drink to make up for it.
Remember that the keys to lifting weights properly and achieving our goal is to have a good technique, an effective training program and a convenient diet.