Weight Lifting Workouts For Beginners

Weight lifting for beginners may demand a different technique and frequency than that for bodybuilders who have many years of experience. Here are some points that you need to remember when you start your weight lifting workouts:

• Weight lifting puts strain on both your bones and joints and makes them stronger in the process. This means that the body is automatically protected against brittle bones and conditions like osteoporosis.

• Weight lifting exercises also helps make your muscles stronger, tones your entire body, and makes it more attractive in the process.

• People think weight lifting can only increase muscle strength, but the truth is that weight lifting, if done on a regular basis, also builds up your stamina and ability to perform aerobic exercises. These cardiovascular exercises are so called because they strengthen your heart muscles and boost the strength in your body.

• There is another advantage of weight lifting workouts that extends far beyond toning your body. This includes increasing your metabolic rate, which in turn increases the amount of enzymes responsible for burning fat in your body.

Moreover, weight lifting for beginners involves maintaining the right posture and following certain guidelines while lifting heavy weights. Some of these guidelines have been elaborated below:

• A beginner should start with lifting lighter weights and gradually increase the weights used.

• The number of repetitions done with a particular weight is known as a “set”, and a beginner must restrict oneself to only one or two repetitions in one exercise session.

• The weight you are lifting is right for you if you can perform 8-12 repetitions of the same movement (one set). If you are able to do it more than 12 times, it indicates that the weight is too light for you, and along the same lines, if you are unable to do 8 repetitions, then it means that the weight is too heavy for you.

• Another technique that allows you to lift weights easily is to breathe right. People often forget to breathe right while lifting weights, which can raise their blood pressure. The right way to lift weights is to breathe in while lowering the weight and exhale while lifting it.

• Another tip applicable for weight lifting beginners is that the larger muscles should be worked first before the smaller ones, as the latter tire faster. The ideal way to exercise is to work the back, chest, shoulders, and thighs followed by your arms, abdominals, and calves.

• 6-8 major exercises should be chosen and performed 2-3 times a week.

• Weight lifting will work if you give your body time to rest and repeat these exercises after a 48-hour interval.