Weight lifting for beginners might sound like an oxymoron to some people.
How do you learn to use a squat rack?
I see the benefit with my 80-year-old clients.
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Also, here’s a harsh reality: Muscle mass can begin todeclinein your 30s.
Weight lifting for beginners doesnt have to be complicatedand it can actually be a lot of fun.
Heres everything you should probably know about getting started with a strength training program.
Start with your bodyweight.
That’s right, your own weight totally counts in weight training.
And before you even think about using a squat rack, you should be very confident with your bodyweightsquats.
Nail down your form.
Again, before you even pick up a weight, you want to ensure your form is impeccable.
Unfortunately, getting real-time feedback on your form became a whole lot trickier during the pandemic.
If in-person training is not an option for you, many personal trainers now offer virtual sessions.
Because theyll be able to suggest real-time corrections to your form, youll be better prepared to progress safely.
Invest in some equipment.
Prep your muscles before you jump in.
A proper warm-up is an important part of an effective strength workout.
One good way to do that is by waking up your muscles with a foam roller.
Foam rolling loosens up tight muscles so that they work the way they’re designed to, says Davis.
Schedule regular workoutsbut dont go overboard.
The key here is to start slow.
Start with two days for two to three weeks, then add a third day, says Davis.
These workouts shouldnt stretch on and on, either.
Cap them at about 40 minutes, says Fagan.
(For some total-body workout ideas, check out SELFs optionshere.)
Ultimately, finding the right mix of workouts will depend on your specific goal.
Lift the right amount of weight.
Its also important to check that you take ample rest between sets, Tamir says.
Continue with the same moves each day when youre starting out.
Plus, it’ll take some of guesswork out of your routine for a while.
Why complicate things if you dont have to?
Great results can be made by repeating the same workout, but increasing weights as you become stronger.
Fit in a postworkout stretch if you could.
Now that you’ve got the training part down, it’s time to stretch it out.
(Can you sayahh?)
This helps increase blood flow to your muscles, which aids in recovery.
Again, if you happen to have a massage gun lying around, these are great forpostworkout recoverytoo.
Take rest days when your body tells you to.
It’s okay to be a little sore.
At the end of the day, you have to focus on how you feel.
Listen to your body, says Davis.
It tells you when it needs a day off.
You may also choose to focus on a different body part or try a gentler workout, likeyogaor Pilates.
