If your reference point for weight lifting is the Olympics
or Instagram influencers, it's easy to think you need to be superhuman to lift
weights. But the truth is, weightlifting is for everyone, encompassing
exercises ranging from everyday functional movements to hardcore powerlifting.
So, if you're new to the weight room and unsure where to start, don't stress.
Building strength should be a gradual and enjoyable process, so take away the
zero-to-hero pressure and let's dive into what you need to know to get stuck in
injury-free.
1. Use Your Bodyweight
When you’re just starting out, you don’t need any equipment
- in fact, all you need is yourself! Strength training in and of itself is
simply using resistance to build muscle, and resistance can come from simple
functional movements like squats, push ups and sit ups. This is a great way to
slowly build up your strength and master proper form, so by the time you’re
ready to add weights to your workout, you’re confident with the moves.
2. Invest in Quality Equipment
Eventually, you’ll be ready to incorporate weights into your
routine so when that time comes, you need to do your due diligence and purchase
high quality equipment. Dumbbells and workout weights are
a great place to start, allowing you to perform weight squats, chest press,
deadlifts and other fundamental exercises. When you’re ready to up the ante,
you can add some hex and curl bars to your repertoire for loaded deadlifts,
squats and curls. You could also opt to add a bench, steps, resistance bands
and stability balls to keep your routine fresh and varied.
3. Do a Proper Warm Up
Whether you’re in a rush or just want to get your workout
over with, skipping a warm up can end in tears. And it doesn’t have to be
complicated.
- A foam roller is a quick and easy way to prep your muscles
for a workout
- Dynamic stretches like arm circles, leg swings, high
knees, torso twist and butt kicks
- 5 to 10 minutes of light cardio like walking on an
incline, jogging or cycling
4. Be Consistent
You’re going to find it almost impossible to make progress
and build strength if you’re training inconsistently. Start off with 3 sessions
a week for a few weeks and then slowly add days to your schedule until you’re
up to 4 to 5 days a week. When you’re just starting out with weight training,
focus on making every session a full body workout. Once you’ve upped your reps
and weight, you can start training upper body and lower body or specific muscle
groups per day. Make sure you don’t overdo your sessions either - aim for 40 to
45 minutes per session including your warm up.
5. Lift Smart
In a perfect world there would be a set weight that everyone
starts off with but that’s not how it works. You may start off being strong
already if you’ve played sports or live an active life. Others may start off
only managing 1 lb dumbbells - and that’s ok! You shouldn’t expect to start off
doing Olympic powerlifting! Also keep in mind that some muscle groups like your
glutes may be much stronger than your triceps for example. This means you may
be able to bear a heavier load with certain muscle groups than others. Start
off with two sets of 12 to 15 reps per exercise and work up to increasing your
sets and reps as you get stronger. Remember to also rest in between your sets.
Experts recommend sticking to a 1:2 ratio when it comes to rest e.g. if you take
1 minute to perform all reps in a set, take a 2 minute break.
By following these pro tips as you start your weight lifting
journey, you can avoid injuries and stalling your progress.
