WEIGHT - LIFTING AND BENEFITS

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 What do you need to start weight training?

If you’ve never lifted weights before, consider starting out with the help of a certified personal trainer. They’ll be able to teach you the proper form for specific exercises and set up a strength training program tailored to your needs.

Many gyms or fitness centers offer introductory training sessions at little or no cost, or they have trainers available if you have questions.

While most gyms have a combination of resistance machines and free weights, such as dumbbells and barbells, you can also get a comprehensive weight training workout at home with basic equipment.

Equipment options

You don’t necessarily need weights to build lean muscle mass and tone your body. As an example, for some strength training exercises, like pushups or lunges, you only need your body weight to provide resistance.

You can expand your at-home workout options with dumbbells. A beginner’s set of adjustable weight dumbbells starts at about $50, but the price increases as you add more weight.

Kettlebells, which are weighted balls with handles, are another popular option. Many kettlebell exercises work out several muscle groups at once, which makes them effective for a full body workout, especially if you’re short on time.

Resistance bands are also a helpful addition to your workout equipment. These color-coded elastic bands provide varying levels of resistance when pulled and stretched.

A set of resistance bands can be purchased for $10 to $60. Because they’re light and portable, you can take them with you when you travel.

Once you’re ready to get started with a weight training program, keep the following tips in mind.

Weight training tips for beginners

  • Warm up. Some aerobic activity, such as a 5-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a good workout. Skipping rope or doing jumping jacks for a few minutes are also good warmup options.
  • Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more.
  • Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent. Check to make sure this is the right weight for you before doing a full workout.
  • Rest for at least 60 seconds in between sets. This helps prevent muscle fatigue, especially as you start out.
  • Limit your workout to no longer than 45 minutes. You can get the workout you need in this time frame. Longer sessions may not lead to better results and may increase your risk of burnout and muscle fatigue.
  • Gently stretch your muscles after your workout. Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.
  • Rest a day or two in between workouts. Resting gives your muscles time to recover and replenish energy stores before your next workout.

You may be especially interested in building your biceps or toning your legs, but the best resistance training program works all the major muscle groups in your body.

In fact, overworking one muscle group at the expense of another could raise your risk of injury.

For a solid all-over workout, you may want to start off with the following exercises. Including these exercises in your weight training routine will work most of the large muscle groups in your body.

SETS AND REPS

Start off by doing 10 to 15 reps of each exercise. Aim for 1 to 2 sets to start. As you build strength, you can add extra sets, and also increase the weight.

  • What is a rep? A repetition (rep) is one complete exercise movement.
  • What is a set? A set is a certain number of reps. For instance, 10 to 15 reps make up 1 set.

Dumbbell single-arm rows

Targeted area: Your back and upper arm muscles.

How to do this exercise:

  1. Place your left knee on the end of a sturdy bench and place your left hand palm-down on the bench for balance.
  2. With your back parallel to the ground, reach down with your right hand and grab a dumbbell with your palm facing the bench.
  3. Slowly bring the dumbbell up to your chest. Squeeze your back and shoulder muscles and slowly straighten your arm to the starting position.
  4. Finish 1 set, rest for a minute, and then switch arms and do 1 set with your right knee and right hand on the bench.

Dumbbell shoulder press

Targeted area: Your shoulder muscles.

How to do this exercise:

  1. Sit or stand with a dumbbell in each hand, your palms facing forward, and your elbows out to your side at 90-degree angles.
  2. Without leaning back or arching your back, press the dumbbells up over your head until your arms are almost straight.
  3. Slowly return them to the starting position.

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