Health Blog


Starting Out on Weight Lifting

, / 275 0


Working out has many advantages for your body and overall wellbeing. However, staying fit and healthy requires work, more so, training and eating a healthy diet. However, most people find it challenging to pick a workout or routine to start with.

When stepping into the gym for the first time, most people tend to be confused about which weights to start with.  In extreme instances, some people get discouraged to the extent that they quit training on the first day. Well, if you are looking forward to enrolling in a gym then, here are pro tips to consider before lifting any weights.

Your Body Weight

Prior to knowing how much you can lift, make sure you can do weight exercises flawlessly. Why? Because if you cannot do the exercise without any weights doing it with weights will be trickier. For instance, if you cannot do traditional squats with ease then trying it with weights on your shoulder will be a lot more difficult.

To start with, you can get a light bar -with no weights- and mimic movements such as deadlifts or press. It might seem so obvious, but it is a great way to ensure you get the right idea about the movements and its best postures.

Practice with Lighter Weights

Once you have aced you bar exams -pun not intended-. It is time you add some weights and get on the grind. Before lifting any weights, ensure you warm up and do a stretching routine to stimulate and activate your muscles and joints. This will help you avoid straining your joints and muscles when doing your lifts.

Start by adding 2.5 – 10 pounds to each side. If you are using dumbbells, start off with 5lbs if they feel light you can then move to 10lbs. Try doing a set of ten reps with the weights.

On your first day don’t try to be a hero. Start small with lighter weights and work your way up as you listen to your body. Additionally, practice safety measures during the first days, you can use pins or have a spotter.

Can You Do At Least 10 Reps?

According to fitness gurus, with the correct weight, you should be able to do at least ten reps with moderate difficulty. In simpler terms, by the end of your tenth rep, you should find it difficult to lift more but not so difficult to an extent you are straining.

Should you find, yourself trembling excessively or straining, drop down a little.

What Next

Once you have settled on your starting weighting, you might want to add up some more weight. Here in you will want to add weight gradually in bits also known as progressive overload. After a workout session and with enough rest and nutrition your body repairs itself and builds more muscles.

If you are going through your sets perfectly without sacrificing your form or slowing down then its high time you add up.

Adding weight can be tricky. However, as discussed before when adding weights do it in small bits and a gradual and consistent method rather than quickly.

Leave A Reply

Your email address will not be published.