Weightlifting: A Beginner’s Guide To Train Muscles

A beginners’ guide to weightlifting

Whether you’re starting or looking to build muscle mass or improve your fitness, weight training can help you reach your goals. It builds lean, toned muscles and strengthens your bones and joints while keeping your metabolism healthy — meaning you can burn more calories even when you’re at rest. Weight training also has psychological benefits that can help fight the loss of muscle mass and mobility as we age, as well as help improve our mood!

Many people think that you need to join a gym to get in shape. But you don’t! For many exercises, you can use your body weight or other functional fitness equipment, such as resistance bands and free weights. Muscle Mad is here to show you how. In this blog post we provided some training advice and some physical exercises for beginners.

Exercise Equipment

Some of the exercises are body weights like planks, push-ups, leg raises, bodyweight lunges, and squats for others, you can use gym equipment such as rubber hex dumbbell set, kettlebell set, body pump weight set, and weight plates. The idea behind using these pieces of equipment is to provide resistance in training muscles.

Exercise Time: 45 minutes to 1 hour

As a beginner, the main challenge is to be consistent in your exercise routine. Start slow, and set a time for your workout routine. You do your best when your body is energetic – is it better to work out in the morning, or evening works better for you? Assess this by trying out exercises at different times of the day. Make sure to warm up before working out and frequently stretch afterwards. Give your muscles at least 24 hours to heal.

Do 2 sets of each exercise, and repeat each movement 10 -15 times, which means, a minimum of two sets of 15 reps. Take a break of 40-60 seconds between sets.

Hmm…Confused between sets and reps?

Reps and sets are two different ways to describe how often you perform an exercise.

Reps – A rep is one repetition of an exercise.

Sets – The number of rep rounds in a set. A set consists of 10 to 15 reps.

So if you do 10 squats, that would be one set of 10 reps; if you took a short break and then did the same again, you’ll have completed two sets of 10 reps.

Exercises: Let’s get started!

Lunges 

Try this exercise, which strengthens the quadriceps and helps strengthen your lower body. 

  • Start by standing with your feet shoulder-width apart, holding a Hex dumbbell in each hand (the dumbbell weight of your choice or you can start with only body weight)
  • Take a big step forward with your left leg, so that your heel touches down first  Lower your body so your left thigh is parallel to the floor. (make a 90-degree angle)  Pause for a second
  • Push off your heel, then return to the starting position. Repeat with your right leg. It is a tempo movement 4-0-1, taking 4 seconds to go down and 1 second to come up

Squats

Squats are an excellent exercise for your legs and your core. They work on your leg muscles, hamstrings, calves, quadriceps, buttocks, and core. You can perform squats with or without weights. You can use a Hex dumbbell or a kettlebell close to your chest to add resistance to the workout.

  • To begin, place your feet shoulder-width apart and slowly bend your knees until your thighs are nearly parallel to the floor
  • Push your hip back, keep your back nice and straight with knees facing out
  • Squeeze your buttocks while slowly rising to the beginning posture

Plank

Planks are a great exercise that works your entire body. They specifically target your core, arms, shoulders, back, buttocks and legs.

  • Start in a modified push-up position with your hands under your shoulders, your knees on the floor, and your toes pointed slightly outward. 
  • Tighten your core and pull your navel toward your spine. Hold for 10 to 30 seconds, then slowly release.
  • Gradually increase your time to hold or add variations to the plank (leg lift, arm lift, side plank, rotating plank, etc)

Chest Press 

  • A great way to work your chest muscles is by lying flat on a gym bench with a dumbbell in each hand and palms facing forward.
  • Slowly press the dumbbells upward until your arms are directly over your shoulders. Be careful not to lock your elbows as you lift.
  • Slowly lower the dumbbells to the starting position; your elbows should be at a little below shoulder height as they return to their original position.

Resistance Band Pull Apart

  • With this exercise, you can tone up your chest, arms, and back muscles by pulling a resistance band toward you while standing with your arms stretched out in front of you at chest height. 
  • Keep your arms straight, and pull the band toward your chest by moving your arms outward, away from your body. Use your mid-back to initiate this movement. Keep your spine straight while squeezing your shoulder blades together, and then slowly return to the starting position.

Getting started with your fitness routine can be daunting, but by following a workout routine from day one and diet correction with the help of nutrition experts, you can get the ball rolling and achieve your fitness goals.

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