Weight Training For Beginners

There are a lot of reasons to start weight training. Training with weights help build strength, it also burns more fat and not lean muscle mass like cardio does. That’s important, since the more muscle you have, the more calories you burn 24/7. You’ll benefit your bone health, lower your cholesterol, lower your blood pressure, reduce pain and ease symptoms of arthritis as you also make yourself stronger to avoid injury. Most people start strength training to help lose weight, which is why so many people want help with weight training for beginners.

You can do weight training at home without equipment.

Even if you can’t come to Habitat Health and Fitness, you can still start weight training. Using every day objects like soup cans or water bottles instead of dumbbells is one way. The whole focus should be on form and increasing the amount of weight you lift safely. Do bodyweight exercises, rather than using weights. You can do those anywhere. Push-ups are probably the toughest ones to master, so if you’re a beginner, start with the knee bent modification of push-up.

Start with the basics.

Always warm up first. In order to avoid injury and maximize your benefits, start with five minutes of warm-up. Warm up can be as simple as taking a brisk walk, doing jumping jacks or skipping rope. When you first begin, always use lighter weights. You should be able to lift them at least ten to 15 times per set for two sets without compromising your form. Progress slowly and add additional reps or sets as you progress. You can increase weight as you get stronger.

Don’t do strength training every day.

The length of time you workout will vary based on the exercises you do and level of difficulty. You can overwork your muscles, so for the first week or so, take it easier. Nothing is more deterring than sore muscles and nothing can set you back as quickly as an injury. Giving yourself a day or two rest between workouts gives your muscles a chance to heal, recover and replenish your stores of energy.

  • Do you have dumbbells? Dumbbell single arm rows, shoulder presses, chest presses, tricep extensions and bicep curls are upper body strength exercises that can help get you into shape. Holding extra weight as you do squats, lunges and other lower body workouts aid in building muscle.
  • Slow down your workout and focus on each move. Form should always be top priority. Don’t forget to cool down after your workout. Just walking around for five minutes can help.
  • Make your workout more fun. Strength training doesn’t have to be done with weights. You can use kettlebells, resistance bands, battle ropes and TRX, for example. Make cleaning day your strength training day and move your furniture to clean.
  • We develop programs for people of all fitness levels. Get help with your weight training program either in a group setting or with private sessions.

For more information, contact us today at Habitat Health and Fitness

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