Weight training for building strength by lifting weights is one effective workout. Some people, especially those who are gearing towards weight loss, try to avoid weight-lifting since it supposedly will build up your muscles rather than shedding fat. This is not entirely true! Weight-lifting can burn an incredible amount of calories, plus, who doesn’t want to build a bit of their strength while they’re at it? Aside from losing weight, you’ll also do double duty by keeping both slim and toned. You can get the kind of results you simply can’t expect from working out on a treadmill. Another benefit is that resistance training through weight-lifting will increase your body’s metabolic rate, which means you’ll burn more calories even after you’re done working out.
Weight-lifting can seem overwhelming if you’re new to it. So many machines and kinds of weights! Which one do you use and how much weight do you need? How often should you do weight training? For beginners, it’s good to know a few pointers to maximise your workout while keeping safe and staying motivated.
Warm up
A warm-up consisting of similar movements to your workout (although at a lower intensity) is best to prepare for your weights workout.
Start small
There’s no need to impress all the pro weightlifters around you by heading straight for the huge barbells. What you need to worry about more is proper technique and form. You can even start with no weights! When choosing weights, pick a light weight 2kg to 7kg and begin with 10 to 15 reps. A good indication of whether you’re using the correct weights is if your muscles are feeling just about exhausted at 12-15 reps.
Find your balance
Don’t risk getting injuries and learn the correct approaches and form. Balance, in particular, is a key technique. In most cases, one side of the body is stronger than the other, but make sure to spread your workout equally. One way to ensure this is the use of isolated moves, such as single-leg squats. There are also specific techniques when it comes to position, grip and motion, and the best way to learn this to have a trainer around. Alternatively, you can look up exact tips online.
Pick up the pace
When beginning your routine, repeat the same moves two to three times a week. You want to slowly level up, increasing weights and reps as you move forward. You don’t want to hit a workout slump, though, because your muscles will eventually resist the same training it’s been used to for so long.
Rest
Any kind of workout will “break” your muscles, but especially resistance training. Little tears form in your muscle fibres, so they need time to heal. The most effective way to accomplish that is by giving your body a break. Allow yourself 48 to 72 hours of rest in between workouts. You can also aid the healing process by staying hydrated and eating plenty of muscle-repairing protein and energy-boosting carbs.