nWhichever training method you prefer, weight training should be a part of your fitness routine. You don’t have to be like The Rock at the gym to get the many benefits of weight training, such as: Being. If you’re unsure how to start exercising and you’re looking for expert-approved guidance, read on.
How to start weight training
1. Start with your body weight
It’s easy to work too hard too soon, which can lead to injury and burnout in the short and long term. Instead of overwhelming yourself and your muscles, start slowly and in a controlled manner. “If someone is new to weight training, bodyweight exercises can be a great place to start because they can help you build proper form as you move through different types of exercise,” said Kelsey Wells, NASM certified and creator of the PWR programs on the Sweat app.
“Starting out with bodyweight workouts allows individuals to integrate their path into this new style of training while being able to do things at their own pace and avoid the risk of overtraining,” adds Anissia Hughes, NASM- certified, creator of Bodyweight Strength. added with the Anissia program in the Sweat app.
If you’ve never started strength training, not only can you start with your body weight, but you can also benefit from having a trainer create a custom program for you or use a general program created by a certified trainer. “This can help ensure you don’t overtrain, train your body evenly, use the correct exercise technique, and get the most out of your exercise time,” says Wells.
2. Gain weight slowly
Once you are comfortable with bodyweight exercises and have established the essential movement patterns, Wells says you can start doing exercises with light weights. She advises starting with “whatever feels comfortable and challenging” and then gradually increasing the intensity as you work harder and more confidently with weights.
No matter what type of weightlifting you choose or how hard you lift, “it’s so important to focus on getting each movement and repetition in the correct form to reduce the risk of injury and to get the physical benefits of this type of exercise . “Says Wells. Yes, depending on your goals, weight is important, but more importantly, lifting in the right shape is more important.
How often should you do strength training?
How often you should do strength training each week depends on your skill level and goals. Wells recommends starting training three days a week. Especially at the beginning you should definitely rest these days to prevent extreme muscle soreness and to give your body enough time to recover. It should be enough to take a break of at least one day between each session.
Hughes recommends starting with three to four sessions per week after you’ve already developed a basic strength foundation. “Fitness is very personal, however, so it’s important to consider the individual’s schedule and lifestyle when creating an exercise plan,” she says. It is also important to be realistic about your abilities and fitness level, gradually increasing the intensity and volume.
In addition to exercising three days a week, you can do workouts that isolate specific muscle groups, such as the legs or full body training. And if you’re not sure where to start, it’s best to follow a program (both Hughes and Wells have programs available in the Sweat app) or work with a certified personal trainer to get started.
Increase your strength with this 10-minute workout for arms and abs:
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