If you’ve been inspired by watching the Olympic weightlifting champions go for gold in Paris, then we have good news for you. There is no better time to start weight training than now.
Of course, the weight section of any gym can be an intimidating place. Packed with benches, free weights, barbells and more, understanding how to use the equipment can feel overwhelming. But gyms are better equipped than ever to help you get started lifting and many offer introductory courses and women-only weight sessions to help you overcome your fears and start strength training.
To help you get started, we’ve put together a beginner’s guide to weightlifting, with the help of a strength training expert. Even the athletes competing in Paris start at lighter weights before perfecting their medal contention, pure and simple, and you might be surprised at how quickly you progress.
But when you would be forgiven for thinking a few bicep curls here, a few weight squats there or a lot of lunges is all that is needed to build strength, develop muscles and tone up, making the right action for the body is a little more complex.
That’s why Lucie Cowan, master trainer at Third Space London, and Jack Mulcahy, strength and conditioning coach at BXR London have shared their best tips on what exercises to do, how often you should lift weights and how to build healthy habits when venturing into sex new from the workout, including how to avoid injuries.
If you’d rather work out in the comfort of your home than your local gym, our shopping experts also have IndyBest-approved home workout equipment worth investing in.
Read more: This weightlifting belt will provide excellent lower back support
What are the benefits of weight lifting?
There is more to weight lifting than just building muscle believes Cowan, who points to a long list of benefits it can provide. These include improving metabolism, helping to manage weight and fat loss, improving agility, endurance and stability, as well as reducing injuries from sprains and strains, reducing stress, improving posture and improving self-confidence and discipline.
“Weightlifting helps increase muscle strength and size by challenging the muscles with resistance. This leads to better functional strength, better performance in daily activities, and a better physique. Lifting weights regularly can also reduce the risk of chronic diseases such as heart, diabetes, and certain types of cancer by improving heart health, insulin sensitivity, and overall physical fitness,” she said. The Independent.
Start
If you’re new to weightlifting, Cowan recommends starting with lighter weights, mastering proper form and gradually increasing the weight as you become more comfortable.
“Choose dumbbells or kettlebells in the beginning, because they allow a variety of movements and are easier to control. This helps to master proper form and technique before progressing to heavier weights or more technical equipment that requires the basics of technique and strength – it seems obvious but the weight the lighter ones reduce the risk of injury while building strength and confidence.
Keeping it simple is key, Mulcahy says, adding that you should “look at overloading each movement by increasing the weight, control or repetitions every week to two weeks.”
How often should you lift weights?
While this can depend on how often you can go to the gym or do weights at home, Mulcahy recommends lifting weights between two and four times a week – make sure your workouts are manageable but not too hard.
“If it is too ambitious and unsustainable to maintain, you will struggle to build the healthy habits that are important to achieve sustainable long-term results in the gym. Regularly twice a week is better than five times a week sporadically. Consistency is the key,” he said. .
Proper rest is also important to see progress and reduce the risk of injury. “As you progress and become more comfortable with weight lifting, you can gradually increase the frequency or intensity of your training. However, proper rest and recovery are important for muscle growth and injury prevention, especially for beginners. Combining rest days and variety of exercises can it helps prevent burnout and stay motivated in the long run,” Cowan said
Avoid injury
As with any sport, injury is a risk if not performed correctly. With weightlifting, this can be a result of doing too much, not warming up and down, or poor technique.
To avoid this, Cowan recommends seeking guidance from a certified trainer or experienced lifter to learn proper form and technique for each exercise. He also recommends warming up before lifting to prepare your muscles, joints, and connective tissue for the workout. “A strong core provides a stable foundation for lifting weights and helps prevent injuries. Incorporate exercises that target your core muscles, such as planks, bridges, and twists, into your routine.
How you spend your time outside of the gym is also key to your progress. “Integrate rest days into your routine and prioritize sleep, hydration, and nutrition for optimal recovery.” Finally, if you experience pain or discomfort during exercise, adjust the weight you lift, as not doing so can be detrimental. “Pushing through pain can lead to injury, so it’s important to know when to rest.”
What equipment do you need?
Appropriate footwear and clothing provide support and stability, Cowan said. “Wear comfortable, moisture-wicking clothing that allows full range of motion. Avoid loose or baggy clothing that may interfere with movement or get caught in equipment.
Good shoes are also important. Mulcahy explains why: “For weightlifting, your shoes should have minimal cushioning; this will allow you to apply a lot of force directly to the ground, so you stay stable and safe while lifting.
He cites flat-soled shoes such as Converse or Vans as ideal, as they allow you to apply pressure evenly to the entire foot when lifting. “I personally use the adidas powerlifting 5 (£90, Adidas.co.uk) which are great value for money, great weightlifting shoes.”
If you prefer working out at home, our fitness writers love this Mirafit 10kg dumbbell weight set (£29.99, Amazon.co.uk) in our best home gym equipment guide, perfect for beginners. Inside the carry bag, you will find two 0.5kg weights, two 1kg weights, two 2kg weights and two 2.5kg weights that can be easily stored on your bed or sofa. “Wrapped in neoprene, they are slightly soft to the touch and perforated, making them easier to grip for heavy sweat,” they said.
Although the bench isn’t essential, it can certainly make things more comfortable for lifting weights, which our testers also found when using the Mirafit folding weight bench (£99.99, Amazon.co.uk).
“It is rather soft to sit on, thanks to the soft cushion, which makes it quite comfortable, and the backrest adjusts in height, with four positions from flat to upright. So, for those who want to increase weight training, we believe that this will done.
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