Like every other activity, you need to be safe when lifting weights. Weight training is a great way to fight muscle mass loss, improve mobility, and it can even improve your psychological well-being, setting you up to be the best version of you that you can be. The best part about weight training is that it doesn’t have to happen in a gym. Weight training can occur in your own home, with free weights and other at-home tools to get you fit and healthy.
Here are some tips to lift for beginners:
Warm-Up Time. Aerobic activity is a great way to get your blood pumping. Doing light activities like light jogs or jumping jacks can get your blood circulating and muscles ready for a workout.
Cool Down Time. Stretch after each workout. Doing this reduces your risk of injury from working out, easing muscle tension and increasing flexibility.
The Light Side. There’s no shame in starting light. Starting with light weights can help keep you and your body safe. Make sure the weight you pick is the one you can lift about 15 times with the correct form throughout. Start with one or two sets, repeating the 15 lifts. After you complete this, try moving on to more sets.
Turn Up The Heat. Once you can do the proper amount of sets without hurting yourself and still keeping the correct form, you can move on to some heavier weights. Increase the weight by about 5-10%. Always check that it’s the safe and correct weight to use when you workout workouts.
45 Is The Right Time. Workouts shouldn’t last longer than 45 minutes because going longer could increase muscle fatigue, cause burnouts, and not give you the results you’re looking for
The Best Rest To Help You Set. Resting for about a minute in between each set helps prevent your muscles from getting tired.
Rest is For The Best. Not only should you rest between sets, but rest about a day or two between each workout to let you and your muscles recover, help you rejuvenate, and replenish your energy for the next time you lift weights.
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