Weight training can lower inflammation, improve sleep, and increase bone density. However, while some people want to gain these benefits, they aren’t always sure how to get started at the gym. If you’re a beginner, below is some advice to make the training process smooth and enjoyable.

A Guide to Weight Training

1. Begin With Your Body Weight

Many people cannot do a push-up or pull-up when they begin weight training. To start your journey, it’s wise to do bodyweight workouts with minimal equipment like resistance bands. This way, you’ll get used to using your own body for weight training, and you won’t have to worry about getting familiar with any equipment.

2. Practice Progressive Overloading

Lifting weights isn’t just about moving heavy objects. It’s essential to practice progressive overloading, or regularly use increasing amounts of weight to get the best results. Do one more rep than usual or lift one pound extra each week to train your muscles to adapt by building stamina and strength.

3. Take Rest Days

You may be tempted to workout every day to see and feel results faster. However, this schedule doesn’t allow time to rest, which is critical for muscle recovery. Start training two or three days a week with off-days in between. Eat plenty of protein and carbohydrates during these rest days to help your muscles recover and get ready for your next gym session.

4. Try Reps

To gain muscle and lose fat efficiently, do a series of repetitions of one move. Many trainers recommend doing 15 reps in sets of three for optimal performance with short breaks in between. For example, try 15 push-ups and then rest for a minute before doing it again. As you get more comfortable with each move, consider adding more reps or extra sets.

5. Don’t Skip Stretching

It’s critical to stretch before and after each session to warm up the muscles beforehand and cool down afterward. Practice yoga poses like forward folds and even do a few slow sun salutations before and after lifting to limit soreness. Plus, stretching can prevent injury by improving your range of motion and flexibility.

If you’re interested in learning weight training by attending fitness classes and working with experienced trainers, head to Jeff’s Quest Health Club in Northern Bergen County, NJ. Proceeds from the family-owned personal gym help young people with special needs in honor of the owner’s son, Jeff, who was born with cerebral palsy. Visit the website to browse their class schedule or call (201) 462-3030 to discuss their membership options.