You may have considered hitting the gym and lifting weights to attain the muscular physique you've always wanted. But the numerous equipment in gyms may be overwhelming for beginners. To help you start an effective strength training routine, below are beginner-friendly weight lifting tips you must keep in mind.
3 Weight Lifting Tips for Rookies
1. Understand Your Equipment
Before going to the gym, know the purposes of different strength training equipment. If you need loads, you can move in all three planes of motion, which are sagittal, frontal, and transverse. You can also work your way up with free weights. To work out your muscles using resistive force that is not limited to up-and-down movements as with free weights, work with cable and resistance bands. To focus on muscular imbalances, do isolations using fixed machines.
2. Identify the Number of Reps for Each Set
How much benefit you derive from each exercise depends on your rep and set arrangement. For best results, always use the highest weight possible, and rest in between sets.
For strength training and building, do at most six reps for two to six sets of squats and deadlifts, taking two to five-minute breaks. To improve your endurance, do at least 12 reps for two to three sets of aerobic exercises, with 30-second rests in between. Increasing muscle volume requires 8 to 12 reps for three to six sets of lifting, with a break of 30 to 90 seconds.
3. Practice Proper Form
Examples of exercises where you can use weights for muscle building are Romanian deadlifts, bench presses, reverse lunges, bent-over rows, and goblet squats. Each has a proper form that you must follow not only to achieve maximum results but also to avoid injuries. If you need help, train with a personal coach who can teach you the proper form of each exercise.
Start building your muscles and improving your strength with a gym membership at Life & Elite Fitness in Snohomish, WA. They offer personal training sessions as well as group and online fitness training to help you achieve your ideal body. Work toward your goal and take advantage of their one-hour group sessions incorporating strength training, kettlebells, and resistance exercises. To learn more about their training offers and packages, visit their website or call (206) 450-0964.