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.
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.