October 20, 2011
Scared to Lift? Here’s How to Start Weight Training!
It can get pretty intimidating in the weight room. All those serious buff guys who know what they’re doing. Well, they think they know what they are doing. But don’t let that scare you away from achieving your best body! Weight lifting can SERIOUSLY transform your physique. It did for me.
Here’s how to get started:
- Take a group fitness class like BODYPUMP. It will teach you everything you need to know about weight lifting – well, a good majority of it at least! And it will help you build confidence. There’s an instructor to guide you and fix your form as well.
- OR! Start out on those machines. They are designed to help you keep proper form at all times. Plus it’s nice that there’s always a little picture on the inside that tells you what you’re working and how to do it. Easy!
- Work opposing muscle groups! If you train biceps, do your triceps as well to balance out.
- If you’re brand new, don’t go crazy heavy…yet. Start out light as to keep proper form. Just do more reps! But if you’re finding that you don’t even feel anything, gradually get a heavier weight and practice. Do you tire out by 10 or 12? If so, that’s the right weight.
- Work on different muscle groups on different days to help you from tiring out. Try all Upper Body one day, then Lower Body the next. Make sure to give yourself at least 1 or 2 rest days a week. On non-rest days when you’re too sore to lift, do 30-40 min of cardio.
- Switch up your workout every 4 weeks. Your body will adapt to your routine and this may cause a plateau. Change up your program frequently to keep up with the muscle confusion. Keep the body guessing.
For muscle endurance, use light weights:
- 14-20 reps
- 2-3 sets
For muscle strength, use medium weights:
- 8-12 reps
- 3-4 sets
For muscle power, use heavy weights:
- 5-8 reps
- 4-6 sets
How heavy is heavy enough? REMEMBER, make sure that by the end of your set, it is so challenging that you are working very hard to finish with proper form still intact.
What’s your fave thing to workout? I love working out my shoulders, triceps, and glutes!