Do you want to try weight lifting, but have no idea where to start? These tips will help you to feel more confident approaching the weights room so you can get closer to achieving your goals.
5 Pointers to Get Started with Weight Lifting
1. Get a Personalized Plan
Before you start weight lifting, discuss your goals with a fitness instructor or personal trainer to get a plan written up for you. This is the best way to make sure you’re doing the right things to achieve your goals, and it will also give you a chance to ask the instructor to give a demo of each exercise, so you know exactly what to do. Make sure the plan has details of warm ups and cool downs for each session too because it’s important to look after your muscles. Also remember it’s not just about “dat booty”, so make sure you train both upper and lower body.
2. Focus on Form
It’s easy to get carried away wanting to try every funky exercise you see on Instagram or to let your competitive side out straight away attempting to lift super heavy weights, but it’s important to focus on building a good base with the basics first. Take it at your pace because, as cliché, as this is, every expert was a beginner once. By keeping it basic you will prevent injury, so take your time.
3. Remember Your Abs and Pelvic Floor
Ooops, did I just break the unspoken vow that nobody discusses *ahem* down there!? Well anyway, your pelvic floor is part of your core, and developing a strong core will help to prevent injury and ensure your lifts have good form and are efficient. Bracing your abs while lifting weights is important, but if you don’t also brace your pelvic floor then, you guessed it, your pelvic floor will be taking the pressure! So don’t forget about it.
4. Don’t Worry if the Weight on the Scales Goes Up (or if your clothes fit differently)
As your muscle mass increases the weight on the scales may go up and your clothes might fit differently because gaining muscle changes your body composition, but don’t freak out about it. You’ll be gradually achieving the toned appearance, so embrace the changes. Don’t let a number, whether it’s the scales or a dress size, define you.
5. Eat to Support Your Training
Contrary to what you might have heard, carbs are not the devil. Honest. Your diet should consist of protein, fat, and carbs because if you’re not giving your body the fuel it needs for workouts then instead of seeing positive changes in your strength, body composition, and confidence levels, all you’ll “gain” is low energy levels and fatigue!
With a little preparation the thought of strolling into the weights room soon becomes much less scary, so walk into that room with confidence knowing you have just as much right to be there as anyone else, and enjoy it!