It’s true that weight training is one of the best ways to stay in shape, feel good, and promote your overall health. But what if you are a beginner? What kind of strategies should you use? As a beginner, you might get fast and solid results that never stops. The results will not only shock you but you will be able to control them as well. However, when it comes to weight lifting for beginners, there is more it than good execution. Here are the 7 strategies for beginners.
7 Strategies For Beginners
1. Perform weight lifting workouts 3 to 4 times a week
As a beginner, it’s advisable to lift weights every 2 days. This means you can work out after every 48 hours and take a break over the weekend. For instance, schedule your weight lifting days to be Mondays, Wednesdays, and Fridays. Alternatively, you can just alternate the days and this will work just great. However, if you feel that you need an additional day, you can add an extra day. The idea is to leave a day of rest in between the workout days. While beginners believe that working out a lot is better, this is not true. 3 to 4 workouts with a day off is just enough.
2. Do not exceed 1 hour
If you are just starting out, you only need 1 hour of weight lifting. In fact, if you are lifting weights with the same vigor, there is no need of staying in the gym longer. Those who stay in the gym longer are probably just doing other things such as trying to teach others or talking over the phone. You need to get into the gym and work your level best. Once you are through, get out and eat those post workout foods. One hour is not only sufficient, but anything longer than 1 hour might be detrimental to your efforts.
3. Opt for full body workouts
When it comes to weight lifting for beginners there is nothing as good as full body workouts. Having full body workouts will give you go a lot of opportunities to build your strength and muscles. It’s not advisable to use a split routine. With full body workouts, you get the chance to learn proper techniques, practice exercises, and make a progress. If you want to work out any muscle group, the optimal time between workouts should be 48 hours. There is no reason to wait for days to work out a group of muscles. As compared to full body workouts, split routines are not the best.
4. Increase weights and sets every week
Most weight lifters know about overloads. An exercise must be intensive to produce results. You can implement this by increasing the weight on the bar and by going from pressing few pounds to more pounds. Although this can be effective, you can alter it by changing the sets and the reps. One of the things that affect the muscle growth is the volume of the program. The good thing is that the overload principle uses both intensity and volume while providing you with maximum muscle growth.
5. Know the best weight training exercises
As a beginner, you must include different weight lifting exercises. There is no two way about this. These are some of the best exercises for beginners. If you continue learning these from the start, you will advance very first. These include
- Pull ups.
- Oversized press.
- Bench press.
- Horizontal rows.
There is no reason of doing several isolation exercises. Just focus on learning these 7 exercises.
6. Increase the weight whenever you are through with the exercise
If you are just starting out, you need to ensure that you are working out with proper technique and form before you start adjusting the weight. While adjusting the weight is the best way to build your muscles, you need to move gradually before graduating to heavier weights. Remember, you will have enough time to increase the weight. Start by learning the 7 weight lifting exercises then gradually increase the weight. When you do this, you will realize results fast. As a beginner, employing this strategy is very important if you want to succeed. If you do not learn these strategies before adjusting weight, you can easily injure yourself.
7. Use the best weight lifting belt
You may think that a weight lifting belt acts as a support to your torso but this is not true. On the contrary, using the best weight lifting belts comes with a lot of benefits. This includes stabilizing and reducing the stress on your spine, creating a better body biomechanics, and giving you a better performance while working out. It’s, therefore, important to use the best belt.
8. Learn the best technique and form
One of the top priories if you are just starting out is learning the right form and techniques. Each and every day, you should practice the techniques to get better. If you take your time to learn the techniques you will not regret. Squats will be one of the hardest but once you find your footing, things will run smoothly. Depending on your body structures, you will learn some techniques faster than others. No matter what, it’s good to start from the beginning and you won’t waste a lot of time. Make it your goal to learn the correct weight lifting technique.
9. Have a proper meal plan
As a beginner, you should aim at eating 1 healthy meal a week. You need to make modest changes to prevent you from returning back to your old habits. Just choose one meal that you think is healthy. You can eat foods such as lean meat, fish, vegetables, fruits and whole grains. Continue with this pattern and you will achieve your weight lifting workouts.
Well, these are some of the best weight lifting strategies for beginners. To get maximum results you should workout 3 to 4 times a week for a maximum of 1 hour, choose full body workouts, increase sets every week, know the best technique, have a proper meal plan and use the best weight lifting belt.
- 9 Best strategies for weight lifting for a beginner
- Beginner Weight Lifting- Top 9 Strategies to Help You Fast
Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.