When it comes to weightlifting, the options are endless and can be quite overwhelming. It’s sort of like being a child in a candy store, where do you even start?
Strength training is a fabulous way to reduce fat, build lean muscle and boost your self-confidence. As a newbie, it’s important to know where to start and how to choose the right weight. We’re here to make the process a whole lot easier.
Tips for choosing your ideal weight
Start simple
Before you grab a set of dumbbells, you need to work on your lifting technique and form to prevent injury. Bodyweight movements are a great way for you to start working out and getting to know your body. It might sound simple, but bodyweight exercises can be quite challenging. For example, ever tried yoga? Well, that’s a bodyweight exercise and it works your entire body.
It’s also important to determine your ideal number of reps. Lower reps increase strength while a high number of reps build muscle and endurance. From here, you’ll determine the number of sets for each exercise. It should be varied to make it challenging.
If you’ve made a move to weights, start light. You can step up the number of reps and sets to increase the difficulty level but never push your body too far.
Go slow
When lifting weights, it’s important to remain mindful of your form and movements. Avoid trying to use a swinging or bouncing motion to lift your weight as this can lead to muscle tears. If you use too much weight, you may end up relying on additional muscle groups to support the movement, reducing the effectiveness of the workout.
It’s trial and error
You won’t know unless you try. Your stronger than you think, so pick a moderate weight that will best support your exercise. If it’s too heavy, pick something lighter and vice versa. You are also not forced to stick to the same weight throughout your routine, feel free to make changes as you deem necessary.
Don’t underestimate yourself
Every day you carry around objects that all have their own weight, which means you already have some muscle built up. Try to lift the weight equivalent of an item that you know forms an important part of your day and work your way up from there. The only difference between daily activities and the gym is the location, so don’t let it overwhelm you. The fact that you’re looking into strength training is already a step in the right direction.
The key takeaway of this piece is to know your body and what it is capable of. There’s no specific starting point to strength training. It differs from individual to individual. Listen to your body throughout your routine and make the necessary adjustments where possible. As you become more experienced, it will become second nature.
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