Weight Training for Beginners

If you have never weight trained before, stepping into a gym full of beautifully sculpted bodies can be intimidating.  However, seeing the results of lifting weights can be one of the most rewarding experiences you can have.  You too, can join the ranks of the fit iron-pumpers.

There are a few basic things you should know about weight training.

• Form and posture are vital to performing exercises correctly. If your form is wrong while doing an exercise, the increased load you will be lifting can injure your back and/or knees. As well, you will not get the maximum benefit from the muscles that should be executing the exercise. For this reason, it is recommended that for the first couple of workouts you have someone work with you that is proficiently knowledgeable with weights, like a trainer or friend that is familiar with the routine.
• Don’t work with too much weight. In the beginning, you will be forming new exercises and your muscles must gain a “memory” of the movement. Once your form is correct and you are stable in your movements (not wobbling around), you may add weight.
• Start with a full body workout. Your first two workouts should work all of the major muscle groups in the body-legs, butt, abs, arms, back, chest. This is to get all of your muscles used to resistance. These workouts should use no weight or only light weights and you should only do one exercise and one set (10-15 repetitions) for each muscle group. (A set is one round of an exercise and a repetition is the number of times the movement is repeated within a set.)
• Rest days are a must! Wait one to two days between your workouts. Your muscle fibers will be breaking-down and building up again. These rest days will ensure that you are building muscle and reducing the risk of injury.
• Stay hydrated. This can be tricky because you don’t want to eat or drink very much right before or after your workout because you may become dizzy as blood rushes from your head to your muscles, and a full stomach may cause you to throw up. Drink from the water fountain at your gym during your workout to ensure that you are not getting too much water. (Or bring your water bottle and don’t take large gulps.) Make certain to get at least 8 to 12 cups of water per day (approximately 2 liters or half a gallon). Drinking water also helps your body rid itself of lactic acid that is produced from working out.
• Stretch. Do warm-up stretches to help your muscles become loose. Rigid, tight muscles are more prone to injury. Also make sure you stretch after a work out while your muscles are warm.
• After the first two workouts, you should focus on just a few muscle groups at a time. One day work our legs and butt, while another day work your back, abs, chest and arms. (Work the abs and back on the same day because they pair together in good posture.) Don’t work the same muscle groups two days in a row. Increase sets and weight according to your stability in the exercise. For further information on weight training, read Weight Training Guidelines.