How to Start Lifting Weights: Beginner’s Guide to Weight Training

There’s no doubt that exercise is good for you, but now research has shown that exercise boosts your immune system to such a degree that it can help slow cancer.

So what are you to do in a time when a healthy immune system’s all-important but going to the gym’s a bad idea?

Start working out at home, that’s what! Here’s how to start lifting weights and get started on the road to better health, fat loss, and a stronger immune system.

Lifting Weights to Lose Weight

Right now, we’re all suffering from the telltale signs of incarceration in close confines with our refrigerators and couches. Add to that long spells of boredom and you’ve got the perfect recipe for the kind of growth everybody would rather avoid.

Whether you want to start losing the lockdown flab, break the boredom with a healthy routine, or simply keep up some kind of exercise routine in a confined space, lifting weights can help.

The best part about lifting weights is that your body continues burning energy for hours afterward. You’ll see better results if you pump up your heart rate with a bout of cardio before you start pumping iron though.

You don’t need a lot of space to get your cardio workout in either. Jumping jacks, jogging on the spot, or a brisk walk around the house will do fine to get things started. If you can get your hands on one, an exercise bike is the king of the road to fitness in a confined space.

What Do You Need to Get Started?

Most gyms have resistance machines and free weights to help you get the best workout possible.

If you can afford a selection of small home gym equipment, that’s great. Otherwise, a set of lightweight dumbells will do the trick.

An exercise mat or equivalent’s ideal for exercises like crunches, push-ups, and stretches. If you want to wind down after your workout with some meditation or practice yoga on your days off, a mat will come in handy

How to Start Lifting Weights Without Injuring Yourself

Start small! If you begin too strongly by lifting heavy weights, you could injure yourself.

You’re also bound to feel sore and stiff the next day. That means you’ll probably skip your workout routine and probably put the whole exercise thing down to a bad idea.

In an ideal world, you’d enlist the services of a fitness trainer to help you get started. For now, you can look up strength training fitness demonstrations on youtube if you don’t understand any of the exercises.

Here’s the drill:

Warm-Up Before You Get Started

Warm-up with five minutes of cardio like a 5-minute job or a brisk walk. This increases blood flow to your muscles and gets them primed for what’s to come. If you don’t like jogging, a skipping rope will also do the trick.

Lift Light Weights

Start with weights that you can lift easily. Women should be able to handle one 5- to 10-pound dumbbell in each hand, while 10- to 20- pounds is best for men.

Some of the best exercises for beginners include:

  • Dumbbell bench press
  • Bicep curls
  • Shoulder press
  • Bent-over row
  • One-arm swings
  • Lunges
  • Calf Raises
  • Triceps kickbacks
  • Lateral raises

Try one or two sets of ten to fifteen repetitions for starters and work up to three sets. A repetition is one complete movement, such as one lift, while a set is a certain number of repetitions.

Go Bigger

When you’ve mastered three reps, increase the weight by five to ten percent. Ladies sometimes prefer increasing the reps instead of lifting heavier weights.

Eventually, you’ll reach a happy medium where you start to see results and you’re comfortable with your workout. Unless you’re planning on entering bodybuilding competitions, stick to this combination but vary the exercises so you don’t get bored.

Don’t Overdo It

Rest is an important part of exercising since it prevents muscle fatigue. Give yourself a break of at least 60 seconds in between sets.

Limit your workout to 45-minutes. You won’t get any better results from a longer workout.

Stretching after your workout will help boost your flexibility, reduce your risk of injury, and ease muscle tension. You need at least one or two days’ rest in between workouts too.

Nutrition for Best Results

The best part about weight training is that it burns fat and boosts muscle growth. Yet, that doesn’t mean you can carry on with your snacking as before.

Make every mouthful count by fine-tuning your diet to suit your new lifestyle. Limit your fat intake and pump up your protein portions. Lean steak, ground beef, venison, chicken breast, and cod are the best meats to eat.

You can also feast on low-fat dairy products like milk, yogurt, and cottage cheese as well as low-GI bread, cereal, crackers, and oatmeal. Fruits, vegetables, and greens are essential elements for a healthy lifestyle anyway.

For your next Netflix binge, popcorn makes a better snack than chips and sweets.

Get More of the Good Stuff

The more you exercise the better you’ll feel and the better you feel, the easier it’ll be to work out. Learning how to start lifting weights is one of the most effective and easiest ways to trim down and muscle up without leaving home.

Embrace it! If you’d like to find out about more of the good things in life, keep browsing my blog for great reviews, tips, and info on fitness-related topics.

So what are you to do in a time when a healthy immune system’s all-important but going to the gym’s a bad idea?

Start working out at home, that’s what! Here’s how to start lifting weights and get started on the road to better health, fat loss, and a stronger immune system.

Lifting Weights to Lose Weight

Right now, we’re all suffering from the telltale signs of incarceration in close confines with our refrigerators and couches. Add to that long spells of boredom and you’ve got the perfect recipe for the kind of growth everybody would rather avoid.

Whether you want to start losing the lockdown flab, break the boredom with a healthy routine, or simply keep up some kind of exercise routine in a confined space, lifting weights can help.

The best part about lifting weights is that your body continues burning energy for hours afterward. You’ll see better results if you pump up your heart rate with a bout of cardio before you start pumping iron though.

You don’t need a lot of space to get your cardio workout in either. Jumping jacks, jogging on the spot, or a brisk walk around the house will do fine to get things started. If you can get your hands on one, an exercise bike is the king of the road to fitness in a confined space.

What Do You Need to Get Started?

Most gyms have resistance machines and free weights to help you get the best workout possible.

If you can afford a selection of small home gym equipment, that’s great. Otherwise, a set of lightweight dumbells will do the trick.

An exercise mat or equivalent’s ideal for exercises like crunches, push-ups, and stretches. If you want to wind down after your workout with some meditation or practice yoga on your days off, a mat will come in handy

How to Start Lifting Weights Without Injuring Yourself

Start small! If you begin too strongly by lifting heavy weights, you could injure yourself.

You’re also bound to feel sore and stiff the next day. That means you’ll probably skip your workout routine and probably put the whole exercise thing down to a bad idea.

In an ideal world, you’d enlist the services of a fitness trainer to help you get started. For now, you can look up strength training fitness demonstrations on youtube if you don’t understand any of the exercises.

Here’s the drill:

Warm-Up Before You Get Started

Warm-up with five minutes of cardio like a 5-minute job or a brisk walk. This increases blood flow to your muscles and gets them primed for what’s to come. If you don’t like jogging, a skipping rope will also do the trick.

Lift Light Weights

Start with weights that you can lift easily. Women should be able to handle one 5- to 10-pound dumbbell in each hand, while 10- to 20- pounds is best for men.

Some of the best exercises for beginners include:

  • Dumbbell bench press
  • Bicep curls
  • Shoulder press
  • Bent-over row
  • One-arm swings
  • Lunges
  • Calf Raises
  • Triceps kickbacks
  • Lateral raises

Try one or two sets of ten to fifteen repetitions for starters and work up to three sets. A repetition is one complete movement, such as one lift, while a set is a certain number of repetitions.

Go Bigger

When you’ve mastered three reps, increase the weight by five to ten percent. Ladies sometimes prefer increasing the reps instead of lifting heavier weights.

Eventually, you’ll reach a happy medium where you start to see results and you’re comfortable with your workout. Unless you’re planning on entering bodybuilding competitions, stick to this combination but vary the exercises so you don’t get bored.

Don’t Overdo It

Rest is an important part of exercising since it prevents muscle fatigue. Give yourself a break of at least 60 seconds in between sets.

Limit your workout to 45-minutes. You won’t get any better results from a longer workout.

Stretching after your workout will help boost your flexibility, reduce your risk of injury, and ease muscle tension. You need at least one or two days’ rest in between workouts too.

Nutrition for Best Results

The best part about weight training is that it burns fat and boosts muscle growth. Yet, that doesn’t mean you can carry on with your snacking as before.

Make every mouthful count by fine-tuning your diet to suit your new lifestyle. Limit your fat intake and pump up your protein portions. Lean steak, ground beef, venison, chicken breast, and cod are the best meats to eat.

You can also feast on low-fat dairy products like milk, yogurt, and cottage cheese as well as low-GI bread, cereal, crackers, and oatmeal. Fruits, vegetables, and greens are essential elements for a healthy lifestyle anyway.

For your next Netflix binge, popcorn makes a better snack than chips and sweets.

Get More of the Good Stuff

The more you exercise the better you’ll feel and the better you feel, the easier it’ll be to work out. Learning how to start lifting weights is one of the most effective and easiest ways to trim down and muscle up without leaving home.

Embrace it! If you’d like to find out about more of the good things in life, keep browsing my blog for great reviews, tips, and info on fitness-related topics.