Whether your goal is to build muscle mass or achieve a fitter, more toned body, lifting weights can help you get there. Show
Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and can help keep your metabolism in a healthy state — meaning you’ll burn more calories even when you’re resting. And the benefits of lifting weights aren’t just for young people. Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological well-being. So even if you’ve never done any kind of weight training before — it’s never too late to start! What’s more, you don’t even need to belong to a gym. You can simply use your body weight for many exercises or use free weights, resistance bands, or other home fitness equipment to get results. This article will walk you through how to get started with weight training and provide suggested exercises and training advice for beginners. If you’ve never lifted weights before, consider starting out with the help of a certified personal trainer. They’ll be able to teach you the proper form for specific exercises and set up a strength training program tailored to your needs. Many gyms or fitness centers offer introductory training sessions at little or no cost, or they have trainers available if you have questions. Additionally, there are many personal trainers who train clients online, through video platforms. While most gyms have a combination of resistance machines and free weights, such as dumbbells and barbells, you can also get a comprehensive weight training workout at home with basic equipment. Equipment optionsYou don’t necessarily need weights to build lean muscle mass and tone your body. As an example, for some strength training exercises, like pushups or lunges, you only need your body weight to provide resistance. You can expand your at-home workout options with dumbbells. A beginner’s set of adjustable weight dumbbells starts at about $50, but the price increases as you add more weight. Kettlebells, which are weighted balls with handles, are another popular option. Many kettlebell exercises work several muscle groups at once, which makes them effective for a full-body workout, especially if you’re short on time. Resistance bands are also a helpful addition to your workout equipment. These color-coded elastic bands provide varying levels of resistance when pulled and stretched. A set of resistance bands can be purchased for $10 to $60. Because they’re light and portable, you can take them with you when you travel. Once you’re ready to get started with a weight training program, keep the following tips in mind. You may be especially interested in building your biceps or toning your legs, but the best resistance training program works all the major muscle groups in your body. In fact, overworking one muscle group at the expense of another could raise your risk of injury. For a solid all-over workout, you may want to start off with the following exercises. Including these exercises in your weight lifting routine will work most of the large muscle groups in your body. Sets and reps Dumbbell single-arm rowsShare on PinterestTargeted area: Your back and upper arm muscles. How to do this exercise:
Dumbbell shoulder pressShare on PinterestTargeted area: Your shoulder muscles. How to do this exercise:
Dumbbell chest pressShare on PinterestTargeted area: Your chest muscles. How to do this exercise:
Bicep curlsShare on PinterestTargeted area: Your biceps (muscles in the front of your arms). How to do this exercise:
Triceps extensionsShare on PinterestTargeted area: Your triceps (muscles in the back of your arms). How to do this exercise:
Resistance band pull apartShare on PinterestTargeted area: The muscles in your back, shoulders, and arms. How to do this exercise:
LungeShare on PinterestTargeted area: Your leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps, too. How to do this exercise:
SquatsShare on PinterestTargeted area: Your leg muscles, including your quadriceps, hamstrings, and calves. How to do this exercise:
Calf raisesShare on PinterestTargeted area: Your calf muscles (back of your lower leg). How to do this exercise:
The plank works your entire body, but specifically targets your core. It also strengthens your arms, shoulders, back, glutes, and legs. Share on Pinterest
To make this exercise easier, place your knees on the floor. If your goal is to mainly build strength, three weight training workouts a week will likely provide the results you need. According to a 2019 study, doing a weight training routine 3 times a week is as effective as more frequent workouts for strength building. However, if you want to build up muscle mass, you’ll need to do more repetitions and more frequent workouts. You can work all your muscle groups during a workout, doing 1 or 2 sets of each exercise to start, and working your way up to more sets or heavier weights as the exercises get easier. Or, you can focus on certain muscle groups on specific days. For example: As you become more comfortable with weight training, you can mix up the exercises you do for each muscle group. Be sure to add weight and more sets as you build up your strength. It’s important to focus on safety when you start a weight training routine. Pay close attention to your body and resist the urge to push yourself too quickly. To stay safe while weight training, remember to:
If you have a health condition, talk with your doctor about a weight training and exercise program that’s safe for you. Weight training is also known as resistance or strength training. It involves moving parts of your body against some kind of resistance, like weights, resistance bands, weight machines, or even your own body weight. Weight training is an excellent way to build muscle mass and make your muscles stronger. It can also keep your metabolism chugging, strengthen your bones and joints, improve your muscle tone, help you burn more calories, and keep you healthier as you age. To make the most of your weight training routine, start with lighter weights until you master the proper form. Then increase the weight or resistance slowly to avoid injury. Be sure to work all your muscle groups for optimal strength and fitness. How can I strength train to lose weight at home?For the strength exercises, use dumbbells, or other weights, at home or the gym.. Day 1: Walk for at least 40 minutes at a brisk pace or one that makes you breathe heavily, but does not make you breathless. ... . Day 2: Choose 8 dumbbell exercises. ... . Day 3: Do a circuit training workout. ... . Day 4: Walk for 40 minutes.. Can I lose weight just by strength training?Strength training helps you lose weight and keep it off by building muscle tissue. The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.
What workouts should a beginner do to lose weight?If you're a beginner or have physical limitations, low-intensity cardio can also help you burn calories and drop pounds. These workouts include jogging, bicycling, power walking, swimming, and aerobics. Start slow and gradually up the intensity as you adjust to your new routine.
What is a good beginner weight lifting routine?Beginner gym workout for strength. Barbell push press (6 reps x 4 sets). Goblet squat (6 reps x 4 sets). Dumbbell single arm row (6 reps x 4 sets). Shoulder lateral raise (6 reps x 4 sets). Bench press (6 reps x 4 sets). Pull ups/assisted pull ups (6 reps x 4 sets). Barbell bicep curls (8 reps x 4 sets). |