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From building muscle to improving mood and posture, lifting weights is one of the best things you can do for your body.Since lean muscle mass naturally declines with age, work on Strength Training Regularly can help you maintain and build muscle mass. But most importantly, it’s never too late to start, and strength training at almost any age has benefits.
“Starting strength training isn’t a commitment everyone makes, so be proud of where you started first,” says certified personal trainer Jennifer JacobsFounder of J METHOD, Beachbody Super Trainer and work 1 exercise program. However, if you’re up for grabs, you may not know how or where to start.
Here’s why fitness experts good home economics academy Wellness Lab has partnered with Jacobs to answer all your questions about strength training for beginners. Here’s everything you need to know to start your weightlifting journey, including a complete workout plan and equipment essentials. Be sure to consult your healthcare practitioner before starting any fitness regimen.
What are the benefits of lifting weights?
In addition to the obvious primary benefits of building muscle, strength training offers a variety of incredible overall health benefits. Lifting weights can:
- strengthen bones and joints
- increase lean body mass
- Enhance flexibility
- improve sleeping
- Promotes better posture
- Improve blood sugar control
- reduce cancer risk
- Improve body image
- Improve cardiovascular health
- Reduce depression symptoms
- Assist with weight management
What does it take to start lifting weights?
The first great piece of equipment I bought was A good set of dumbbells, Jacob said. She recommends having at least three different sizes (light, medium, and heavy) to challenge yourself in various exercises and target various muscle groups. “Everyone is different, so the exact weight of the dumbbells is entirely up to you, your current strength and endurance, and your goals,” she says.
resistance band They’re also a great addition to your home gym or workouts on the go, as they provide an effective workout that’s low-impact and joint-friendly, Jacobs says.As you progress on your weightlifting journey, you can incorporate other equipment, including kettlebell and bigger weight machine.
How often should you lift weights?
“Research shows that the best time to do strength training is 2 to 3 times a week,” says Jacobs. “Typically, I recommend that most people do strength training three days a week to make sure they’re generating enough acclimatization stimulation in each muscle group to optimize growth.” Adaptation involves your body handling a new exercise or load by increasing it ability to respond to new exercises or loads.
While building muscle won’t happen overnight, Jacobs says that with the right fitness and nutrition regimen, you can see results in as little as four weeks.
Does strength training make you bulky?
In short, no. In fact, Jacobs points out, this is a common myth and misconception. “In addition to strength training in a way that supports hypertrophy (muscle growth), you need to eat a lot,” she says. “Building muscle is a gradual process. It can take years to get to the type of mass a bodybuilder has.” Unless you’re training specifically for it and that’s your goal, Jacobs says strength training won’t make you “bulky”.
Weightlifting Tips for Beginners
Creating a plan or training plan is a great way to start strength training because you’ll have a few things to follow to keep your workouts safe, effective, and motivating, Jacobs says. Here are some additional beginner tips to keep in mind:
- Find your “why”: Before you start a strength training program or buy any equipment, Jacobs says it’s important to make sure you train with purpose in every workout. Setting goals at the beginning and throughout the journey is also an important responsibility component.
- Warm up and cool down: Do a proper warm-up in time before you start sweating. This can help reduce the risk of injury and even reduce muscle soreness. Once you start lifting, start with lighter weights and gradually increase the weight as your body warms up.Gentle stretches after training are especially important Optimize recovery.
- Take it easy: Jacobs says a common mistake she sees among beginners in strength training is lifting too much too early. “Mastering proper form, starting with your weight, is the key to maximizing your results and minimizing your risk of injury,” Jacobs says. “From there, you can move on to weights, resistance bands, and other equipment that allows you to gradually increase the load.”
- Don’t sacrifice form for heavier weight: If you feel good about lifting weights, you may be tempted to get heavier, but make sure you don’t sacrifice proper form and technique. It can also lead to serious injury and burnout.
- Learn from an instructor or trainer: Finding someone who can teach you how to do strength training properly can be of great help. Correct technique and form are important to get the most out of your sport and avoid injuries. If you can’t meet in person with a trainer or coach, virtual programs like Jacob’s Job 1 workout can be a great way to learn techniques at home.
- Restoring intelligence: You need to build your workout routine on rest days, and it’s always important to prioritize listening to your body. But recovery doesn’t mean being completely sedentary. In fact, sitting all day can actually delay muscle recovery because it can lead to tight hip flexors and hamstrings. Gentle movements like brisk walking or an easy yoga flow can help improve circulation and promote muscle recovery.
Beginner Strength Training Workout Program
Try this workout sequence created by Jacobs, perfect for beginner weightlifters. Before starting this exercise, she recommends taking a few minutes to warm up with movements like hip rotations, arm circles, air squats, and reverse lunges.
- Do the exercises back to back in a circular fashion, resting 20 seconds between them.
- After all the exercises, rest for a minute, then start the cycle again.
- The circuit is executed three times in total.
1. Dumbbell Press
- Stand up straight and hold a medium dumbbell in front of your chest, elbows bent, knees slightly bent, feet hip-width apart and parallel. This is the starting position.
- Keeping your core engaged, extend your arms straight in front of you so that they are parallel to the ground. Pause, then return to the starting position. Repeat for 40 seconds.
2. Archers Row
- Grab a light to medium resistance ring and inspect it for wear so you know it’s safe to use. Stand with feet hip-width apart and parallel, holding the ring in both hands, arms straight forward as if holding a steering wheel. This is the starting position.
- Keeping your core engaged, while stepping back with your left foot, pull your left elbow back and pull the strap to your right shoulder like an archer pulling a bowstring. Return to the starting position and repeat, this time stepping back with your right foot while pulling your right elbow back. Continue alternating sides for 40 seconds.
3. Hammer curl
- Standing up straight, hold a pair of light-to-medium dumbbells at arm’s length (palms facing in) with your feet hip-width apart and parallel. This is the starting position.
- Keeping your core engaged and your elbows pinned to your sides, roll the dumbbells toward your shoulders. Pause, then reverse motion back to starting position. Repeat for 40 seconds.
4. One-Arm Triceps Pulldown
- Grab a light to medium resistance ring and inspect it for wear so you know it’s safe to use. Stand up straight with your feet hip-width apart and use your left hand to rest the ring firmly on your right shoulder. Grab the bottom of the loop with your right hand.
- Keeping your core engaged and your right elbow pinned to your side, extend your right arm down until it’s straight and pointing toward the ground. Pause, then reverse motion back to starting position. Continue for 40 seconds, then switch sides and repeat.
5. Suitcase Squat
- Stand up straight and place a pair of medium-to-heavy dumbbells at your sides, palms facing inward. Make sure your feet are hip-width apart and parallel. This is the starting position.
- Keeping your core engaged and your back flat, push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor. Pause, then cross your heels back to the starting position. Repeat for 40 seconds.
6. Romanian Deadlift
- Standing up straight, hold a pair of medium-to-heavy dumbbells or a kettlebell at arm’s length in front of your thighs, palms facing back. Your feet should be hip-width apart and parallel with your knees slightly bent. This is the starting position.
- Keeping the core engaged and the back flat, lower the dumbbells to mid-shin level without increasing knee flexion. Pause, then reverse motion back to starting position. Repeat for 40 seconds.
7. Z stamp
- Take a medium dumbbell and hold the weight in the middle of your hands. Hold the dumbbell straight in front of your chest so that the dumbbell is vertical. Feet wider than hips and parallel.
- Begin to draw a “Z” in the air with the dumbbells while keeping your knees bent, moving up and down with each slide. Focus on keeping your hips forward, arms straight, and feet flat on the ground. Repeat for 45 seconds.
Why trust us?
Jennifer Jacobs Has eight fitness and nutrition certifications from some of the top accrediting agencies in the country. In addition to being certified by the National Academy of Sports Medicine (NASM) as a personal trainer, nutrition coach and fitness nutritionist, she is also a Schwinn and AFAA certified indoor cycling instructor. A former Peloton Senior Instructor known for her functional training and heart-pounding cycling classes, Jennifer helps clients stay accountable and release their best selves.
Stephanie Thassos Has been working in the fitness industry for almost 10 years, focusing on indoor cycling and strength training.as a NASM Certified Personal Trainer, she uses her expertise and knowledge of exercise science to create informed fitness content for the Good Housekeeping Institute.from vigorously Test sports equipment arrive Planning an exercise program For GH readers, Stefani is passionate about leading an active lifestyle and inspiring others to do the same.
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