Today an increasing number of individuals are recognizing more and more the important role weight loss and fitness plays in their overall health and success. However a large number of people who would like to take up a weight training for beginners program, lack the knowledge on where and how they should start their strength training often finding themselves at their local gym not knowing how to use the machines provided or how much weight they should begin with.
Top Tips to get started on Weight Training for Beginners
Many people who previously failed at maintaining their weight loss and fitness goals with a traditional cardiovascular and diet plan have found that when conducting a strength training workout twice per week benefited from incredible results such as increased muscle contractile strength, increased ligament strength, increased tendon strength and increased muscle fiber strength over a twelve week period. This resulted in an increase in the physical strength and health of the individual through muscle stimulation and growth.
Get the right equipment
Beginners when preparing to start their weight-training are often advised to carry a towel to wipe the benches, equipment and machines to be used at the gym. Weights including used dumbbells and barbells should be re-racked and replaced after use. While using the gym beginners should try to avoid resting for prolonged periods of time while using a machine someone may be waiting to use, but rather train with those machines in-between exercise sets.
Start Slow, Gradually Increase Weight
One of the most common mistakes beginners should avoid when lifting weights is by trying to lift a much heavier weight than recommended. Beginners when weight-lifting should always begin their training by using a level much lower than their expected ability and gradually progress towards the basic workout.
Learn the proper form
Maintaining the correct form and technique is an imperative feat in weight-training to be closely observed, as beginners when using too much weights will often swing or use their momentum to lift the weight, sacrificing the proper technique and exposing themselves to the possible risk of severe injury and muscle damage by lowering the advantages and benefits of the exercise on the targeted muscle group.
Increase weight and activity as you progress
Beginners playing it safe may sometimes be seen training without the enough weight required to stimulate the targeted muscles to effect growth. This has been found to be a widespread oversight when beginning a weight-training routine. However many professional trainers when training beginners allow them to be able to comfortably complete a minimum of thirty reps within a set type of weight-lifting exercises using a certain amount of weight before increasing the load used recognizing increments of added weight of no more than five percent.
When beginning a weight training program, persons should never attempt to complete the reps at a high frequency or too quickly as this method does not provide the individual with any of the known benefits associated with weight-lifting. Rather weight-lifting should be performed in a slow and controlled manner recognizing the proper techniques while taking into account the muscle tissue contraction and exerted force used to perform the lift, as well as the increased stimulation of the targeted muscle ensuring minimum muscular fiber damage.
Take time for rest
Failure to schedule a rest period between weight-lifting exercise sets is without a doubt one of the greatest killers to an effective workout. Beginners and even professional weight and power-lifters are often urged to include rest periods of between thirty to ninety seconds to achieve their overall fitness and progressive strength development.