How to Start Weightlifting
Hey, friend! Ever had that urge to toss some iron around and see what those muscles can truly do? If not, then brace yourself – you’re in for a powerful journey. Trust me, there’s something so rewarding about seeing new muscle form on your body, and feeling that exhilarating strength build-up. But where do you kick off? No worries, that’s what I am here for, I got you. Let’s dive in!
Lifting Basics for Every Gym Buff
Join the Club: Seriously, join a gym or get a coach/trainer (I heard Key nutrition builds some awesome workouts lol) . Sure, you can start at home on your own, but having an actual plan helps so much.
Gear Up: If you’re thinking of building a mini-gym at home, start with dumbbells and resistance bands. As you level up, add kettlebells, barbells, and possibly a corner cable machine.
Warm Up, Cool Down: Before hitting the weights, get those muscles warm, and post-workout, cool them down.
Start Simple: New to lifting? Start with lighter weights, it’s okay, nobody cares if you aren’t lifting much, I promise. It’s all about mastering the form of each exercise.
Pause and Reflect: Between sets, take a minute to breathe, sip some water, and ensure you’re feeling good. It might feel boring but it is what works, I promise. Ideal rest time between sets is 60 seconds – 2 minutes as you get more advanced.
Quality over Quantity: Keep your workouts short and sweet, 45 minutes tops when first starting out. It’s not about the clock, it’s about the effort.
Add Weight Wisely: As you progress, up your weights. But hey, slow and steady. Increase little by little, maintaining that impeccable form.
Plan Ahead: Sketch out your weekly workout routine. It keeps you on track and trust me, your muscles and decision fatigue will thank you. And hey, if you don’t know how to do that, we specialize in building out some amazing workouts customized to you. (click here for information on our coaching program)
Rest is Best: I can’t stress this enough. Incorporate 2-3 rest days each week. Your muscles need that downtime to grow and recover.
The Nitty-Gritty of Weight Training
Seek Expert Guidance: While you can absolutely start lifting in your basement, there’s a world of difference when you have a seasoned trainer guiding you. From squats to deadlifts, having someone show you the ropes ensures you avoid injuries and maximize gains. We can help! Click here for information on the program.
Form is King: Keep that spine neutral during every exercise. As a trainer, one of the most common issues I see is people sacrificing form for heavier weights. The spine is your backbone (literally and figuratively). Treat it right!
Rest and Recoup: After every set, give yourself a minute, at a minimum. Use this time to hydrate, listen to your body, and prep for the next round.
Evolve: Initially, give your muscles 48 to 72 hours between workouts. As you progress, this window can decrease. Always be in tune with your body’s signals.
Safety First, Always
Listen Up: If something feels off or painful, pump the brakes and reassess. Seek professional advice if the issue persists.
Hydration Station: I say it all the time – water is your best workout buddy. Keep sipping, especially between sets.
Suit Up: The right attire matters. Do me a favor and don’t wear your tivas or flip flops to the gym, you’re welcome. lol.
Breathe Right: Your breath is the rhythm of your workout. Inhale pre-lift, exhale during.
Recovery is Gold: Never, and I mean NEVER, skip recovery days. It’s as crucial as the workout itself.
In a Nutshell
If you’re looking to amplify your fitness journey, weight training is your ticket to powerhouse status. But like every journey, it demands respect, patience, and consistency. Start right, stay safe, and always remember – I got your back! Let’s conquer the weights together.
