Weightlifting Tips for Beginners

If you’re starting your weightlifting journey, let’s discuss a few tips to help you maximize your workout while staying safe.

Get a personal trainer

Weightlifting requires perfect form so you don’t do more harm than good. When you’re first starting, hiring a personal trainer can ensure that you are doing the lifts correctly, with the proper weight for your body.

Use dumbbells and kettlebells first

Beginners shouldn’t dive headlong into a bench press. You want to build your muscles up slowly, and both dumbbells and kettlebells can make this happen until you’re in peak physical shape to start barbell training.

Be sure to warm-up

Stretching and jogging can get your muscles loose, and your blood pumping before you ever lift a weight. Your warm-up should become the first step of every workout.

Start low

There’s no need to grab a 50 lbs weight your first day. Consider starting with 5 to 10 lbs weights to give your muscles time to grow and acclimate; otherwise, you risk injuring yourself and not being able to work out at all.

Rest your body between sets

You should give your body at least a full minute between sets and listen to the signals it’s sending you. Overdoing your workout can damage your joints, and beginners should never lift to failure. Rest also helps your body go longer!

Time your workouts

Beginners shouldn’t train for more than 45 minutes at a time. Weightlifting is a long journey, and your body needs time to acclimate to intense workouts.

Stretch when you’re done

This is just as important as warming up. You want your body to come down slowly, so you don’t become stiff. Stretching optimizes flexibility and reduces injuries.

Give yourself a day or two off

Every person that works out knows to have an off day. Your body needs time to repair the damage you’re doing to it so that you don’t injure yourself later on if your muscles haven’t had time to recuperate.

Choose workouts that impact your whole body

Many people set out to tone specific parts of their bodies. Weightlifting offers the option to work on each muscle set individually but keep in mind that working one part can mean that other parts aren’t getting the exercise they need to keep up. Choosing a weightlifting regimen that works out every muscle is important.

Purchase a pre-workout

Weightlifting requires your body to be in optimal condition, and you need essential nutrients as you sweat and break down your muscles. Pre-workouts can ensure that your body is getting the nutrients it needs and can enhance your performance. Do your research before purchasing and speak with your physician.