Are you planning to build muscle mass? Or do you just want to achieve a more toned body? Then, going to weight training is the best thing you can do. This resistance training helps build leaner and stronger muscles, bones, and joints.
You can do it by yourself or with the assistance of a Perth personal trainer. However, this is not just a simple routine of lifting weights. This is why it is called training because there are proper steps in doing this exercise.
Also read : 5 Weight Training Tips for Beginners
Weightlifting Tips for Beginners
If you are a newbie, remember these useful tips when you start the training;
1. Start with your body weight
Don’t get too excited to lift those weights immediately. There is no better way to start your resistance training but with your own body weight.
Remember, this is resistance training. That means you must use resistance to put your muscles to work. Bodyweight exercise is the perfect startup routine. This is lifting your body weight against gravity. You can do push-ups, pull-ups, sit-ups, and bending for this workout.
2. Prep your muscles before you start
Before lifting some weights, start your workout by prepping up your body. Warm-up first. A warm muscle is less likely to get injured. You can do some cardio exercise to kick things off.
A foam roller exercise is also a good way to start. This will loosen up the muscles on the different parts of your body.
3. Schedule your workout
As a newbie, it is advisable to do a total body workout rather than splitting up into a muscle groups workout. A total body workout means working out your lower, central, and upper body during the entire session but not overworking them.
You can do your workout every other day but not more than 40 minutes. This is to avoid overextending which is detrimental to your muscles.
4. Lift the right amount of weight
Remember this general principle: Lift the weight that is heavy enough but not too heavy to affect your form.
Do 12-15 reps per set and take a rest. The ideal work-rest ratio is 1:2. If you do 30 secs of work, you can rest for 60 secs.
5. Take rest when your body tells you to
Getting muscle sores after the workout is just normal. As a rule of thumb, if you feel pain above 7 out of 10, then you should take a rest day.
Give your muscle fibres enough time to repair. If you constantly break down your muscles without a recovery period, you cannot fully recover and build back stronger.
Ready for Weightlifting? Contact Transition PT.
To achieve your desired body and avoid being injured, it is better to get assistance from a personal trainer.
We at Transition Personal Training are your go-to experts on this. Don’t hesitate to contact us so we can discuss your workout plan!
