How to Lift Weight Properly?
Weight lifting means training to improve skeletal muscle strength and size using various specialized equipment. You don’t have to be a bodybuilder or a professional athlete to do weight training. If done properly, it can help you lose fat, increase muscle strength, and improve bone density. Otherwise, it results in muscle or bone injuries. Let’s learn what is the best way to lift weights properly.
Follow these simple steps to lift weight:
Step 1: Consult a doctor before starting training:
Ask your doctor if you are healthy enough to exercise, have not exercised much in the past, or have never lifted a weight. Weight lifting puts a lot of strain on muscles, joints, and heart, so first, get your doctor’s approval, then move ahead.
Step 2: Hire a gym trainer:
Hiring a gym trainer is a worthwhile investment. In just one session, a personal trainer will show you the proper form of exercise, create training plans, help you set goals, and provide dietary suggestions. Some gyms have trainers who offer free consultations. Be careful when taking advice from friends and family. Take advice only from authorized persons.
Step 3: Make a training schedule:
Creating an exercise schedule helps you organize your workout routine. Create a balanced exercise routine by including at least one day of cardio, strength training, and a rest day into your weekly schedule. Follow this schedule for at least six weeks and make it a habit. Before you know it, you’ll have an organized and effective workout plan.
Step 4: Warm up before training:
Warm-ups are designed to prepare your body for movements such as exercises and weight training. Do 10-15 minutes of light cardio and stretching before your workout. Warm-up exercises such as walking, jogging, and jumping rope are helpful additions. As a general rule, warm up enough to sweat. After warming up, do a good stretching routine.
Step 5: Do one exercise targeting each muscle group:
Plan at least one workout for each major muscle group. All muscle groups in your body work together, so training just one will throw your body out of balance. Imbalances can lead to injury because weaker muscle groups work harder to compensate. Avoid imbalances by training all major muscle groups. Make a weekly strategy, including at least one workout for each muscle group.
Step 6: Keep good posture:
When it comes to strength training, form is more important than weight. The wrong shape can lead to injury and optimal results. Different workouts use different forms, so spend some time learning the correct technique for each training. Then train slowly, focus on your structure and start a new exercise. Practicing in front of a mirror is a great idea.
Step 7: Begin with light weights:
Do not take start with a heavy workout. As a general rule, use a weight that is light enough to perform 15 repetitions comfortably. Then, increase the weight as you get used to it. For barbell exercises like squats and deadlifts, do a few empty bar repetitions to get used to the shape.
Step 8: Proper breathing:
During a workout, your focus is on the exercise in front of you. That’s the gist of it, but another part of the equation that is ignored is proper breathing. A general rule of thumb, inhale through your nose so that the air enters your abdomen just before the muscle-stretching and exhale completely through your mouth during the muscle contraction.
Step 9: Do exercises with a straight back:
Keep your back straight to avoid injury when performing heavy, high-impact exercises like squats and deadlifts. Also, apply this principle when lifting weights.
Step 10: Use a leg press machine for leg muscles:
If you want to strengthen your legs with less risk of injury, the leg press machine is the way to go. Start using the device without weights and see how it feels. Then slowly increase the weight in 25-pound increments until you feel comfortable.
Step 11: Lift heavy weights with a spotter:
Use a spotter when lifting heavy objects. Spotters help you place heavy weights for your workout and put them back on when you’re done. It also helps if the weight is too heavy to move. Spotters are especially important when performing overhead or chest weight workouts, such as bench presses, overhead presses, and dumbbell presses.
Step 12: Accompany training partner at home:
Invite your partner to pair training. It is important to have someone nearby to help you when you are injured. Consider inviting a friend to work out with you. You can find each other and comment on each other’s forms. It’s like training with a spotter at the gym.
Step 13: Stay hydrated before, during, and after the workout:
One of the first signs of dehydration is dry mouth. If your mouth becomes a little dusty, drink something immediately. As a general rule, you should drink at least 2 liters of water a day. Increase by 500ml per hour during strenuous exercise or more if you tend to sweat profusely during exercise. Coconut water is rich in electrolytes, making it an ideal drink for quick hydration between workouts.
Step 14: Simple five minutes cool-down after practice:
Cooling down exercises at the end of your workout will help you break away from aggressive activity. Cool-down exercises and stretches reduce the risk of injury, increase blood flow, and reduce stress on the heart and other muscles. Also, get your heart rate, temperature, and blood pressure back to normal. Here are some cool-down exercises that help to reduce the stress of working out.
- Light jogging
- Upper body stretch
- Child pose
- Seated forward bend
- Knee-to-chest pose
Step 15: Rest between sets:
Rest intervals between sets are required to improve muscular strength and stamina.
- The best rest period is 2-5 minutes between sets to increase strength and power.
- The best rest period to increase muscle growth is 30-90 seconds.
- The best rest period is 30 seconds or less between sets to increase muscular endurance.
Step 16: Rest between training:
Allow muscle groups to rest for 24-48 hours before training again. It’s tempting to exercise as much as possible, but you need rest to build muscle. Rest each muscle group for a day before working out again. If you want to exercise daily, try running or biking on non-workout days to build stamina while giving major muscle groups a break. Also, take one or two days off each week. Only do light activities such as walking these days. Don’t be afraid to take a break if you’re sick.
Step 17: Eat a balanced diet:
Your muscles need fuel for energy and self-repair. Eat three balanced meals a day with healthy snacks in between. Ensure each meal contains enough lean protein, vitamins, and complex carbohydrates. Also, include vitamins A, B, and C in your diet to keep your immune system healthy. Include fruits, green leafy vegetables, bell peppers, carrots, and sweet potatoes in your diet for extra vitamins.
Step 18: When to exercise through pain and when to stop?
Whether you’re lifting weights or not, there’s a line between normal muscle soreness and severe pain. Some discomfort is common when you exercise. It usually lasts several days and may be accompanied by some fatigue.
On the other hand, stabbing pain or swelling that worsens over time, skin discoloration, and excessive fatigue over many days are not regular at all. Too much force can cause permanent damage. Stop exercising if you have persistent pain in your joints. You may be using weights that are too heavy or have an injury. Don’t try to finish the set or push the pain.
Step 19: keep track of your progress:
Write down the workout dates, each exercise you did, the weight you used, and whether a particular weight is too heavy or too light. Use this record to plan your future workouts. Some people like to take a notebook to the gym and document their workouts. Some online apps are available that track your fitness. Download some of these and rate your progress.
One can avoid mishaps with an effective training plan. Do at least one workout per muscle group to keep your body balanced. When training, start with a lightweight at first. Rest at least 24 hours between workouts, and eat a balanced diet high in lean protein to keep your muscles strong and healthy.