Weightlifting for beginners may seem absurd. If you're new to the weight room, lifting and lowering heavy objects with flawless form appears like advanced fitness.
Free, hand, machine, and band weights are available. Bodyweight exercises exist. Price and taste determine the best option. It works if used properly.
Choose your equipment.
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1
Muscles that are cold are more likely to get hurt, so before each workout, you might want to go for a five- to ten-minute quick walk and do some dynamic stretching.
Warm up.
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2
When you first start, use light to middling weights. Starting out slowly can keep your muscles from getting sore and lower your risk of getting hurt.
Start light.
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3
Adding more weight slowly over the course of two to four weeks. As your muscles get tired, ten to fifteen reps should get harder.
Increase weight slowly.
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4
Proper weightlifting should relieve discomfort. Stop exercising if you feel sharp or shooting pain. It should strengthen bones, tendons, ligaments, and muscles if done properly.
Pay attention to pain.
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5
Avoid momentum when lifting weights. Most weightlifting injuries result from swinging, improper technique, and overtraining. Two seconds to lift, four or more to lower.
Lift slowly.
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6
Tire your muscles on each activity and rest for 48 hours. Two to three days a week, lift weights for each muscle.
Build in rest.
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7
An effective weight training program should comprise 8-12 exercises. These should target main leg, back, chest, belly, arm, and shoulder muscles.
Seek variety.
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8
Do one set of each exercise, paying attention to form. Most people can obtain benefits with one set of 10–15 reps each exercise. Previously, studies advised two to three sets.