7 basic tips to start doing weights on your own
Doing weights can be a huge challenge, especially for those who have never practiced before and brings many benefits to both our physical health. Among the primary benefits of weight lifting are improvement of the cardiovascular system, muscle building and toning, acceleration of metabolism, fat burning, reduction of blood pressure and increased bone density, in addition to avoiding the loss of muscle mass resulting from aging.
If you’ve decided to start doing weights on your own, whether at the gym or at home, before you start you need to learn a few basic notions to avoid injuries and make your training truly productive. Starting a weight making routine can be really exciting, but without the proper guidance we can have counterproductive results. Beginners’ doubts usually refer 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 at the gym.
What do you have to know to train with weights if you’re a beginner?
If you’re done starting at 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 lifting weights if you’re a beginner, so you don’t get hurt and work your muscles properly and effectively:
Use dumbbells in the first place.
Dumbbells are simple to transport, have affordable costs and you can alter the weight by inserting or removing discs. In the basic exercises for making weights the dumbbell is used eminently, while they will work your muscles better than the machines of the gym and they will help you to train the strength of your arms in a progressive way.
Before starting to train with weights or dumbbells it is essential to activate the muscles that will be worked to avoid injuries. We can make basic joint movements of ankle, knees, hip, arms, shoulder and neck.
Control your body posture
If you start doing weights incorrectly, you’ll end up with some kind of injury. To avoid injuries, make sure you adopt the proper posture and choose the right weight. For most exercises, including those of the HIIT with weights, the proper posture is to leave the shoulders behind, the chest face out and the abdomen taut. Good posture translates into good exercise.
Don’t make the mistake of holding your breath while doing the lifting motion. It is advisable to inhale before making the movement and exhale when we make every effort to lift the weight. We completely discourage the famous Valsava maneuver, where the breath is held at the moment of care, since this can cause dizziness, lightheadedness, nausea or tachycardia due to the pressure exposed to the chest and the complexity of the blood to return to the heart.
Beware of the weight you lift
As a beginner, never use a weight so high that you need to push yourself to lift it. This recommendation will be given to you by a personal trainer or your gym instructor. Believe that you should pause for one second between each repetition, something that will be very difficult if you can not bear the weight in the initial situation of the exercise.
Don’t be in a hurry
The ideal is to start a little at a time 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 increasing the weight. If you begin to train gradually you will appreciate the changes in your exercises and your body. It is best to do your routine 2 to 3 days a week for thirty-fourty-five minutes.
Stay hydrated at all times
Seventy-five percent of muscle is water and it’s essential to take care of your hydration. Weigh yourself on a digital scale before and after training or playing sport. 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 perform a good technique, have an effective training program and a convenient diet.
I studied Physical Education at INEF in Barcelona. I am passionate about sport and healthy living and I like to share my passion and experience with anyone who is interested. I am a specialist in toning and bodybuilding, so I can advise at all times. In addition, I am part of the FEEPYF (Spanish Federation of Personal Trainers and Fitness).