Everyone dreams of building a perfect physique with a toned body and muscle mass. If you have decided to tone your body and build muscle mass, there is only one best traditional method Weight training. It might be a bit discouraging initially when starting your weight training sessions. There are many teenagers who imagine themselves building a body like legends Arnold Schwarzenegger and Lou Ferrigno but it is not that easy. If you are a beginner, the simple fact is that you have to make a few changes in your daily lifestyle to make time for the commitment. Include the best protein sources to your diet to notice desired results because only hard work at the gym does not fetch you muscle gains. In this article let us discuss what is weight training, benefits of weight training and tips followed by the beginners.
What is Weight Training?
Weight training is also known as resistance training or strength training. Weight training is a kind of strength training that uses weights for developing strength by generating stress on the muscle by performing movements using weights, weight machines these exercises make the muscles stronger and healthy.
Most of us might try to imitate the weight training techniques by watching others at the gym or on the internet but sometimes it is not effective and safe too. Proper technique is the key to effective weight training. Incorrect training methods may damage your muscles and can also lead to painful injuries.
If you are a beginner for the weight it is always recommended to do your weight training sessions under the supervision of the fitness trainer. After gaining the proper techniques with different training equipment you can begin the weight training exercises which suits you best depending on your fitness goals.
Studies suggest weight training can lower the risk of death from cancer, improve long term health, insulin sensitivity, and glucose tolerance.
Benefits Of Weight Training
Most of the individuals or people who are new to the fitness world think strength training is only associated with experienced athletes which is not true. There are many physical and mental health benefits of including strength training into your training program. Following are the list of benefits associated with strength training or weight training:
- Increase your physical strength
- Improves bone density
- Cut down fat
- Improves tissues, and muscles health
- Increases longevity
- Maintain muscle strength as we grow old
- Increase Metabolism
- Aid in weight management
- Improve Heart health
- Protects from developing type 2 diabetes
Tips For Weight Training Beginners
Following are the things to keep in your mind prior to starting your resistance training:
1) Lift Light Weights
How much weight is best?
Choose a weight that you can lift 12-15 times comfortably. Three sets of the same exercise can build muscle strength more effectively. Gradually increase the weights as you get stronger. Don’t lift heavy weights that cause severe pain. The lightweights you lift the better your body adapts to the weight training.
2) Need Proper Form
As a beginner, one may be able to lift light weights. That is absolutely fine. Initially learn to do the exercises perfectly. Lift the weight to complete the repetitions in a full range of motion because the proper form is the key to achieve your fitness goals. The better is your form, the quick are your results. Gradually increase the weights once you are comfortable completing the 12-15 repetitions. If you are not sure whether you are performing an exercise in a correct manner, seek your fitness trainer’s advice.
3) Warm-Up
Adapt the habit of warming up prior to hitting the gym because cold muscles are more likely to get injured than the warm muscles. Spend at least 7-10mins of time for the warm-up by stretching, jogging, and lifting lightweights before starting the weight training.
4) Breathing Technique
You might tend to hold your breath while lifting the weights but doesn’t fetch your muscle gains. Make a habit of not holding your breath because it may prevent muscle injuries, spikes in blood pressure, and back pain. Instead, breathe in with nose when you bring the weights down and breathe out loudly with the mouth when you lift the weights up. Breathing this way also helps you to stay focused on your exercise and help to let go of the distractions.
5) Single Set of Repetitions
Theories suggest including uncounted repetitions and spending hours at the gym is an effective method of weight training (resistance training). But studies reveal a single set of exercises with a weight performing 12-15 repetitions fatigues your muscle and tend to build the muscle. It can be equally effective to the people who perform 12-15 repetitions for 3sets.
6) Time to Rest
Avoid exercising the same muscle two days consecutively because muscle needs to recover after a workout. Plan daily sessions for specific muscle groups a single session once or twice a week. For example: Work on your chest on Monday, Lats on Tuesday and etc.
7) Stay Hydrated
Make sure to drink at least 8-10 glasses of water every day. Dehydration can make you weak, sick, and less effective during the weight training or resistance training. Even try sipping water in the rest time after the completion of sets of repetitions.
8) Don’t Ignore Pain
If any exercise causes you pain do not continue lifting with pain. Try the same exercise after a few days with the less weights
9) Don’t Lift Heavy
Do not try to lift heavy weights than you can handle. Lifting heavier weights more than your capability may cause injuries. Make sure to have a person to assist while lifting heavier weight to avoid injuries.
10) Don’t Forget Shoes
Wearing shoes help you to protect your feet from injuries and slipping by providing a good grip while running, jogging, and lifting heavyweights.
Weight Training:How much time is enough to see results?
You do not have to spend hours at the gym every day to notice the desired results. Indulging yourself in the weight training sessions 3-4 times a week is more practical to obtain muscle gains by giving your body enough rest to recover.
You can notice a gradual improvement in your strength within three or four 20mins-30mins weight training or strength training sessions per week. This frequency of weight training routine also meets the requirements of activity for healthy adults.
The Department of Health and Human Services suggests to include resistance training or strength training exercises for all the specified muscle groups into a fitness routine at least two to three times a week.
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