If you wish to lose fat or alter your body, one of the most crucial things you can do is start lifting weights. Diet and cardio are as important, however when it comes to altering how your body looks, weight training, also called strength training, wins hands down.
If you’ve hesitated to begin a strength training regimen, it might motivate you to know that are many benefits that lifting weights can offer.
Free Report: 9 Strength Training Myths For Women6 Reasons Why You Should Be Lifting Weights
- Help elevate your metabolism. Muscle burns off a lot of calories, so the more muscle you have, the more calories you’ll burn off all day long.
- Fortify bones, particularly crucial for women
- Make you stronger and better muscular endurance
- Help you prevent injuries
- Better your confidence and self-pride
- Better coordination and balance
Where Do You Start?
Getting going with strength training may be confusing. What exercises can you do? How many sets and reps? How much lifting? The routine you pick out will be based on your fitness goals as well as the tools you have available and the time you have for exercises.
If you’re establishing your own program, you’ll have to understand some basic strength training rules. These rules will teach you how to make certain you’re utilizing adequate weight, determine your sets and reps and ensure you’re always advancing in your workouts.
Utilize More Resistance
To build muscle, you have to utilize more resistance than your muscles are used to. This is crucial as the more you do, the more your body is capable of doing, so you ought to increase your workload to prevent plateaus. In plain language, this implies you ought to be lifting enough weight that you may just complete the desired number of reps. You ought to be able to finish your last rep with difficulty but likewise with great form.
To prevent plateaus (or adaptation), you have to increase your intensity regularly. You are able to do this by increasing the amount of weight lifted, altering your sets/reps, altering the exercises and altering the sort of resistance. You are able to make these alterations on a weekly or monthly basis.
Specificity Your Goals
This principle means you ought to train for your goal. That means, if you wish to increase your strength, your regimen ought to be designed around that goal (e.g., train with bigger weights closer to your 1 RM (1 rep max)). To slim down, select an assortment of rep ranges to target assorted muscle fibers.
Rest days are even as crucial as workout days. It’s during these respites that your muscles grow and change, so make certain you’re not working the same muscle groups 2 days in a row.
4 Key Points To Remember When Lifting Weights
Before you get going on setting up your routine, keep these 4 key points in mind:
- Constantly warm up before you begin lifting weights. This helps get your muscles warm and prevent trauma. You may warm up with light cardio or by doing a light set of every exercise before moving to heavier weights.
- Elevate and lower your weights slowly. Don’t utilize momentum to lift the weight. If you have to swing to get the weight up, the probabilities are you’re utilizing too much weight.
- Don’t hold your breath and make certain you’re utilizing full range of motion throughout the motion.
- Stand up straight. Pay attention to your posture and use your abs in every motion you’re doing to keep your balance and protect your spine.
Don’t Believe The Myths – Women Should Lift Weights!
Remember that you can never be too old to start lifting weights. And don’t believe that weightlifting is just for men! Women should lift weights. It builds strength, helps you lose weight, improves sleep, sex, and so much more. To get the real truth, check out this free download 9 Strength Training Myths For Women.
