So I decided to finally commit to weight training.
I read a few articles and watched a YouTube tutorial beforehand, and then got started.
I got in two workouts before injuring my back.
Aleksey Semykin/Adobe Stock
I couldnt exercise for about two and a half weeks (I could barely even walk my dog).
Heres what I learned.
Nail down a plan.
Go for about 10 to 12 reps per set and three sets per exercise.
Set up a workout area.
Then consider the temperature: Are you able to initiate the AC or a fan if its too hot?
As for safety, rooms with hardwood floors are going to be better choices than those with carpet.
Wear clothes that help with comfort and form.
Shoes with support will also help any foot problems such as overpronation, high arches, or flat feet.
Properly prep for each session.
But dont do that.
And a properwarm-upis crucial for strength workouts, Roser says.
Thats because you risk tearing a muscle by going into a workout cold.
A five- to eight-minute warm-up is ideal for most people.
Itll ensure your muscles are warm before you roll moving, she says.
Get creative when it comes to monitoring your form.
If youve never regularly weight-trained before, start with bodyweight exercises before introducing free weights, says Roser.
Online videos like YouTube tutorials can also be helpful.
(Whoops for me on that one.)
Still, that can help you learn what a proper moveshouldlook like.
you could also video yourself performing the moves to ensure proper form.
This will cut down on the likelihood of wrenching your neck up to look at yourself in the mirror.
Add in weights eventuallynot immediately.
After the first two weeks, Roser recommends introducing extra resistance.
This can be in the form of dumbbells, kettlebells, orresistance bands.
You want to use weights that are comfortably challenging, she says.
While its different for every person, you’re free to try five- to eight-pound dumbbells to start.
How can you tell if youre lifting enoughor too much?
The best rule of thumb is to focus on yourrate of perceived exertion (RPE), Tamir says.
RPE is a scale of 0 to 10 that is used to measure the intensity of exercise.
Shoot to end at an eight.
So lets say you want to perform 10 to 12 reps of overhead presses with eight-pound dumbbells.
Once you increase to heavier loads (see below!
), you may find that you need a one-to-three ratio, he says.
Make it more challenging with whatever youve got.
This is known as progressive overload, and its key to getting stronger over time.
The simplest one, of course, is doing more reps at the same weight, says Roser.
Recover, recover, recover.
Additionally, some soreness is okay, but you dont want to still be feeling it three days later.
Thats a sign that youve definitely gone too hard, Tamir says.
Finally, as with any workout, recovery is key so you can avoid injury and build progress.
