Maybe you have finally decided to join the gym, or you have been a member for a while now but the weights have always seemed just a bit too intimidating. All the men grunting and high-fiving each other can make you want to curl up into a ball more than it makes beginners want to join them but lifting weights is an important part of your workout. If you really want to get that body you’ve always dreamed of you have to fight your fears and push yourself into the weight lifting side of your workouts. But beginners don’t know the right way to do that.
We talked to our staff of fitness experts so we could put together a guide to let beginners know how to lift weights correctly.
Building muscles is the goal of lifting weights, right? You want to burn fat and gain muscles, but how do you do that? Well, you get stronger by straining your muscles which is very important. However, what is equally important is giving your muscles ample time to recover so you don’t get injured. When you lift weights you tear your muscles in super tiny ways and you need to let them mend before your tear your muscles again or else you could get seriously hurt. The best way to start lifting is to do 3 sets of 10 on a weight that is reasonable and take a good amount of time in between sets so that you have time to fully recover.
Increase Your Strain
Once you get used to lifting the weights that you have and you’re ready for a new challenge you can either increase the weight and keep the three sets of ten or you can add another set or even add five more reps to each set. Another way you can challenge yourself is to change your grip or the speed at which you lift. Maybe you can eliminate the wait between set times so that you don’t have as much time to recover. When you’re done with your workout you will know if your new strategy is working based on how sore you are the next day.
Don’t Push Yourself Too Hard
If you can’t get up and out of bed in the morning, or you lose your range of motion the day after lifting weights then you may have pushed yourself a little too hard. Don’t worry, it happens to everyone, even the most experienced weightlifters. However, you want to make sure that you don’t push yourself too hard too often because that could lead to serious injury. Once you get injured then you’re going to have a really hard time keeping the weight off since you can’t move. Immobility makes lifting weights super difficult so be sure to try and avoid that the next time you train. It’s a fine balance, you want to push yourself but not overexert yourself and the best way to know how to do that is to lift consistently and find the right balance for you.