Adding weight training to your workouts is an effective way to build muscle, boost strength and burn calories. But getting started can be intimidating for beginners.
Remember that everyone was once a beginner, and it’s totally normal to feel uncomfortable at first. Here are a few tips to get started:
1. Strength
A beginner’s weight training class is the perfect way to ease into this type of workout. “A new experience is always intimidating and uncomfortable, but acknowledging these feelings from the get-go and knowing that they’re only temporary can help put you in a positive mindset from the start,” says Shelton.
Incorporating strength training into your routine can offer numerous health benefits beyond the traditional calorie burn, including increased bone density and muscle mass and decreased joint pain. Plus, it can boost your confidence, improve mood and help you feel more capable.
If you’re a beginner, it’s important to work with an experienced coach or trainer who can show you proper technique and guide you through the exercises that are appropriate for your fitness level. It’s also helpful to find a supportive community where you can learn from other people in the same boat as you. This is especially true if you’re a beginner who’s nervous about feeling intimidated by other members who might be lifting heavier weights than you.
As you progress, it’s a good idea to increase your reps and the weight you lift in order to continue challenging yourself, but make sure to listen to your body. You don’t want to push yourself too hard and risk injury. Getting adequate rest between sessions is essential as well.
Try to incorporate two to three strength training sessions per week and remember that it’s quality over quantity. It’s also a good idea to change up your routine so that you’re working different muscle groups each time. This prevents your muscles from getting bored, helps ensure proper form and can challenge you more than doing the same routine every single time.
2. Cardio
You’ve probably heard it recommended that you incorporate cardiovascular exercise into your workouts. Whether you relish the heart-pumping thrill of a brisk run or curse every sweaty, breath-heavy moment in spin class, cardio is an important part of any well-rounded fitness program.
The word “cardio” refers to any kind of rhythmic exercise that gets your heart rate up into your target heart rate zone and burns fat. Your cardiovascular system is a complex network of blood vessels and organs that work around the clock to deliver oxygen to your muscles and to clear carbon dioxide. It’s one of your body’s most important, indisputably healthy systems, and regular cardio workouts help it perform at its best.
In addition to burning calories and fat, cardiovascular exercises also increase your endurance and help you maintain a healthier weight. It’s a good idea to find an activity that you enjoy, as you’re more likely to stick with it long-term. And, of course, make sure that it’s a convenient option, given the demands of your schedule and lifestyle.
Some of the most popular cardiovascular workouts include running, swimming, and cycling. But that doesn’t mean they have to be done in the gym. In fact, even activities like raking leaves and dancing can be considered cardio exercises.
Generally speaking, you should aim for about 150 minutes of cardio workouts per week. To get the most benefit from cardio, it’s recommended that you do a combination of high-intensity workouts and moderate-intensity workouts. Moderate-intensity workouts involve about 50% to 70% of your maximum heart rate (MHR) or a level 4 to 5 on the perceived exertion scale. For example, this could be a brisk walk, a light jog, or jumping rope for about 30 seconds to 1 minute.
3. Flexibility
Flexibility is the ability of muscles and joints to move through a full range of motion. It is a factor in posture, movement efficiency, balance, and injury risk. Flexibility varies from person to person, influenced by joint structure, muscle length in multi-joint muscles and strength of antagonistic muscles, as well as age.
The importance of flexibility is clear, especially for people who regularly exercise. Those with good flexibility can recover faster from strenuous activity and are less likely to experience a workout-related injury. They can also perform their sport or recreational activities with better technique and without pain.
Muscles become more flexible through regular stretching. It is important to have a stretching routine that includes the different muscle groups of your body. Static stretches, which are held for longer periods of time, increase flexibility more gradually than dynamic stretches that move the muscles through their full range of motion. Both types of stretches help decrease muscle tightness, prevent injuries, and reduce fatigue after training.
It is recommended to incorporate muscle-strengthening and flexibility exercises into your training plan on 2 or more days a week. For general health, the recommended amount of aerobic activity is 150 minutes a week and muscle-strengthening exercises should be performed for 8 to 12 repetitions per set. Resting for 60 seconds between sets is important to avoid muscle fatigue and maximize your results. To ensure that your workout is safe, always consult with a professional trainer before beginning any new exercises. The trainer can make sure that you are using proper form and that you are starting out with the appropriate weight. They can also provide tips on how to progress your training safely and effectively.
4. Metabolism
Many people believe that their metabolism is the reason they gain weight. Some even think that they can “fix” a slow metabolism by eating more or exercising less. However, metabolic processes are complicated and it is important to understand how they work.
Metabolism is the series of chemical reactions that control how your body creates and uses energy. It includes two major pathways: anabolism and catabolism. Anabolism helps your body grow new cells, store energy and maintain your body tissues, while catabolism breaks down fat and carbohydrates to release energy for movement, heat, and energizing your body. The process of metabolism involves enzymes, which are proteins that act as catalysts in the body to speed up and regulate these chemical reactions. The enzymes are encoded by DNA, or deoxyribonucleic acid (DNA) in plants and RNA in some bacteria and fungi.
The amount of energy your body needs to function and stay healthy is determined by a number of factors, including genetics, your environment, your exercise level, your sleep patterns, and your diet. The amount of calories your body needs for basic functions is called your resting metabolic rate or RMR.
When you eat, your metabolism increases so that the food can be broken down into its components and absorbed into your body. This increase in metabolism is referred to as the thermic effect of food. Protein has a greater thermic effect than fat or carbohydrates, so eating more protein can help you burn more calories.
It is important to balance your metabolism by eating the right foods and doing the right exercises. A healthy lifestyle also includes getting enough sleep and reducing stress levels. Muscle-strengthening exercises like squats, lunges and deadlifts can also increase your metabolism because they burn more calories than other forms of exercise.
5. Self-confidence
With fitness trends changing every few months and workout options running the gamut from attending a spin class at your local studio to streaming online yoga in your living room, it can be hard to figure out where to start. While there are many benefits to trying out different workouts, if you’re looking for an effective way to build strength and confidence in your body, it might be time to consider a tried-and-true classic: lifting weights.
While it might seem intimidating to step into a weightlifting class, you’ll be surprised by how quickly you start feeling comfortable and confident in the process. The key is to start out slow and small and work your way up.
When you start feeling overwhelmed, remember that everyone feels this way when they first take on a new exercise. Also, don’t be afraid to ask for help or make adjustments if you need them — just try to keep pushing forward towards your goals!
When you are ready to start your weightlifting journey, take a moment to reflect on why it is so important to focus on health and fitness. Write down your reason and use it as a guide each day to motivate you and keep you moving forward.
